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20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI

MEAL-PREP CHICKEN, RICE AND BROCCOLI

Fast-cooking chicken, rice and steamed broccoli, all prepared in less than 20 minutes for a lunch box preparing a healthy meal that you can enjoy all week!

Ingredients 

  • For the rice
  • 2 cups water 
  • 1 cup jasmine rice 
  • 3/4 teaspoon salt
  • For the chicken
  • 4 skinless medium-boneless chicken breast or legs of about 4 oz each. 
  • 1 teaspoon of brown sugar or granulated. 
  • 1/2 teaspoon of paprika. 
  • 1/2 teaspoon of cumin. 
  • 1/2 teaspoon of garlic powder. 
  • Salt and pepper to taste. 
  • 1 tablespoon of olive oil. 
  • 2-3 cups of broccoli florets. 
  • water for steam.

MEAL-PREP CHICKEN, RICE AND BROCCOLI

Instructions 

  • To cook rice: Bring the water to a boil in a medium saucepan. that Incorporate rice; cover and reduce the fire to a minimum. Simmer 15 minutes until all the water is absorbed. 
  • To cook chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt and pepper. Heat 1 to 2 tablespoons of oil in a large skillet or pan with a medium-high heat. 
  • Add the chicken to the pan and cook for 5 to 6 minutes on the first side without stirring, until the bottom has dark grill marks. Flip the chicken breasts with a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off the heat and let the chicken breasts rest in the pan at least 5 minutes before cutting. 
  • To steam broccoli: There are two ways to cook broccoli. Blanch broccoli on the stove. Boil water in a large saucepan. Add bouquets of broccoli to the pan and blanch for 1 minute. Remove from the pot. To steam in the microwave: Place the broccoli in a microwaveable bowl and add 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave at maximum power for 3 minutes. 
  • To assemble: Cut the chicken into slices or small pieces. Pour 1 cup of rice into a container for the preparation of the meal (4 total) using a measuring cup (1 cup). Garnish the rice with chicken slices and broccoli. Cover and refrigerate for you up to 4 days. Microwave on high for 2 minutes or until steam is steamed.
Enjoy the meal and bon app├ętit !
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