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Healthy Brown Rice Chicken and Broccoli Meal Prep Bowl

Healthy Brown Rice Chicken and Broccoli Meal Prep Bowl - featured image
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A quick and easy meal prep bowl featuring fluffy brown rice, tender chicken, and crisp broccoli with a savory garlic-soy glaze, perfect for busy weekdays.

Ingredients

Scale
  • 1 ½ cups uncooked long-grain brown rice
  • 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
  • 3 cups fresh broccoli florets
  • 3 cloves garlic, minced
  • ¼ cup low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon fresh grated ginger (optional)
  • 2 tablespoons olive oil or avocado oil
  • Salt and pepper to taste
  • Pinch of red pepper flakes (optional)
  • 2 stalks green onions, sliced thin (for garnish)
  • 1 teaspoon sesame seeds (optional, for garnish)

Instructions

  1. Rinse 1 ½ cups (270g) brown rice under cold water to remove excess starch. In a medium saucepan, combine rinsed rice with 3 cups (720ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Fluff with a fork and set aside.
  2. In a bowl, toss 1 lb (450g) chicken breast pieces with 2 tablespoons low-sodium soy sauce, 1 teaspoon grated fresh ginger, minced garlic, and a pinch of black pepper. Let sit for 10-15 minutes if possible.
  3. Heat 1 tablespoon olive or avocado oil in a large skillet over medium-high heat. Add the marinated chicken pieces in a single layer. Cook for about 4-5 minutes per side or until golden brown and cooked through (internal temperature 165°F / 74°C). Remove chicken from pan and set aside.
  4. In the same skillet, add another tablespoon of oil if needed. Toss in 3 cups broccoli florets and sauté for 4-5 minutes until bright green and crisp-tender. Season lightly with salt and pepper. For softer broccoli, add a splash of water and cover briefly to steam.
  5. Return chicken to the pan with broccoli. Stir together ¼ cup (60ml) soy sauce, 1 tablespoon honey or maple syrup, and 1 tablespoon toasted sesame oil in a small bowl. Pour over chicken and broccoli, tossing to coat evenly. Cook for 1-2 more minutes until sauce thickens slightly and everything is glossy.
  6. Garnish with thinly sliced green onions and a sprinkle of sesame seeds. Portion the brown rice into meal prep containers, top with the chicken and broccoli mixture, and serve.

Notes

Let food cool slightly before sealing containers to avoid sogginess. Cook chicken in batches to avoid overcrowding the pan. For gluten-free, use tamari instead of soy sauce. For vegetarian option, substitute chicken with firm tofu pressed and cubed. Broccoli can be swapped with green beans or snap peas. Leftovers keep well in the fridge up to 4 days and freeze up to 3 months.

Nutrition

Keywords: healthy meal prep, brown rice, chicken, broccoli, easy dinner, weekday meals, gluten-free option, low sodium, quick recipe

Find it online: https://realityeats.com/healthy-brown-rice-chicken-and-broccoli-meal-prep-bowl-easy-5-step-recipe-for-busy-weekdays/