Quick frypan chicken, rice, and steam broccoli all created in underneath twenty minutes for a healthy meal-prep lunch box that you simply will get pleasure from all week long!
If you’re new meal prepping, please investigate our meal-prep archives to visualize a full bunch of our alternative delicious meal-prep recipes. These days we’re cookery up one among the simplest and simplest chicken meal homework recipes you'll be able to create. Chicken, rice, and broccoli all deep-fried in underneath twenty minutes. These tasty meal-prep boxes area unit fast, healthy and create a good lunch for the complete week. If you’re like U.S., we have a tendency to really love having them within the icebox and consumption them for lunch or dinner not solely at work however reception too!
To start you'll have to be compelled to get the rice cookery. It takes the longest thus it’s higher to induce it out of the method initial. whereas the rice is cookery, season your chicken and cook it in an exceedingly hot frypan or significant duty pan.
Now, here’s wherever it gets tough and you’ll have to be compelled to pull out your multi-tasking skills. Whereas the chicken and rice area unit cookery, act and steam the broccoli. You'll be able to do that on the stove-top in an exceedingly pot of boiling water or within the microwave. Currently all that’s left is to chop the chicken, spoon out the rice and assemble the meal homework bowls.
INGREDIENTS :
For the Rice :
- 2 cups water
- 1 cup jasmine rice
- 3/4 teaspoon salt
For the chicken :
- 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
- 2-3 cups broccoli florets
- 1 tablespoon olive oil
- 1 teaspoon brown or granulated sugar
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- water for steaming
INSTRUCTIONS :
- To Cook the Rice: Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.
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