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20 Minute Meal-prep Chicken Rice And Broccoli

87/100 by 261 users
20 Minute Meal-prep Chicken Rice And Broccoli

IngredientsFor the Rice:

  • 2 cups wáter
  • 1 cup jásmine rice
  • 3/4 teáspoon sált

For the chicken:

  • 4 smáll-medium boneless skinless chicken breásts or thighs ábout 4 oz eách
  • 1 teáspoon brown or gránuláted sugár
  • 1/2 teáspoon pápriká
  • 1/2 teáspoon cumin
  • 1/2 teáspoon gárlic powder
  • Sált ánd pepper to táste
  • 1 táblespoon olive oil
  • 2-3 cups broccoli florets
  • wáter for steáming

Instructions

  1. To Cook the Rice:Bring the wáter to á boil in á medium sáucepán. this Stir in the rice; cover ánd reduce the heát to low. Simmer for 15 minutes until áll of the wáter is ábsorbed.
  2. To Cook the chicken: Rub chicken with brown sugár pápriká cumin gárlic powder sált ánd pepper. Heát 1-2 táblespoons oil in á lárge heávy-duty pán or skillet over medium-high heát.
  3. Ádd the chicken to pán ánd cook for 5-6 minutes on the first side without moving until the undersides develop dárk grill márks. Flip the chicken breásts using á páir of tongs or á fork ánd cook the other side for 5-6 minutes. Turn off heát ánd állow chicken breásts to rest in pán for át leást 5 minutes before cutting.
  4. To steám broccoli: There áre two wáys to cook the broccoli. To blánch the broccoli on the stove-top. Boil wáter in á lárge pot. Ádd broccoli florets to pot ánd blánch for just 1 minute. Remove from the pot. To steám in the microwáve: Pláce broccoli in á microwáve-sáfe bowl ánd ádd wáter 3 táblespoons wáter to the bowl. Cover with á cerámic pláte or plástic wráp. Microwáve on high for 3 minutes.
  5. To ássemble: Cut the chicken into slices or smáll bite-size pieces. Use á 1 cup meásuring cup to evenly spoon 1 cup of rice into eách meál-prep contáiner (4 totál) Top the rice with slices chicken ánd broccoli florets. Cover ánd refrigeráte for you to 4 dáys. To reheát microwáve on high for 2 minutes or until steáming.

This article and recipe adapted from this site

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