Chicken & Rice Meal Prep: Easy Tips for Success!
A simple and nutritious meal prep recipe featuring chicken and rice, perfect for busy individuals looking to maintain a healthy diet.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Meal Prep
- Method: Baking
- Cuisine: American
- Diet: Low Calorie
Ingredients
Scale
- 2 cups of brown rice
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 cups broccoli florets
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon soy sauce (optional)
Instructions
- Preheat the oven to 375°F (190°C).
- Cook the brown rice according to package instructions.
- In a large bowl, season the chicken breasts with olive oil, garlic powder, onion powder, salt, and pepper.
- Place the seasoned chicken on a baking sheet and bake for 25-30 minutes or until fully cooked.
- In the last 10 minutes of cooking, add the broccoli florets to the baking sheet.
- Once the chicken and broccoli are done, slice the chicken into strips.
- Divide the cooked rice, chicken, and broccoli into meal prep containers.
- Drizzle with soy sauce if desired and let cool before sealing the containers.
Notes
- Feel free to substitute the broccoli with other vegetables like bell peppers or carrots.
- This meal can be stored in the refrigerator for up to 4 days.
- Reheat in the microwave before serving.
Nutrition
- Serving Size: 1 meal
- Calories: 400
- Sugar: 1g
- Sodium: 300mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg