chicken, rice, and broccoli
This one-pan chicken, rice, and broccoli recipe is an easy, delicious, and comforting meal! Packed with protein, fiber, it’s perfect for a quick dinner or meal prep.
Ingredients
Protein Chicken
- 2 boneless skinless chicken breasts (~1 lb)
- 1 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika
- ½ tsp black pepper
- ½ tsp salt
- 1 tbsp low-sodium soy sauce optional, for extra flavor
Carbohydrates (Rice)
- 1 cup brown rice or white rice for faster digestion
- 2 cups water or chicken broth for added flavor
- ½ tsp salt
Fiber & Micronutrients (Broccoli)
- 2 cups broccoli florets
- ½ tsp salt
- ½ tsp black pepper
- ½ tbsp butter or olive oil
Instructions
Cook the Rice
- Rinse the rice under cold water until the water runs clear (removes excess starch).
- Boil 2 cups of water or chicken broth in a pot, then add the rice and salt.
- Reduce heat to low, cover, and simmer for 35-40 minutes (for brown rice) or 15-20 minutes (for white rice).
- Once cooked, fluff with a fork and set aside.
Cook the Chicken
- Preheat a pan over medium heat and add olive oil.
- Season the chicken breasts with garlic powder, onion powder, paprika, salt, and black pepper.
- Sear the chicken for 5-6 minutes per side until golden brown.
- Reduce heat, cover, and let it cook for another 5 minutes until the internal temperature reaches 165°F (75°C).
- Remove from the pan, let it rest for 5 minutes, then slice into strips.
Steam the Broccoli
- Bring a pot of water to a boil and place a steamer basket over it.
- Add the broccoli florets, cover, and steam for 4-5 minutes until tender but still vibrant green.
- Remove from heat and toss with olive oil or butter, salt, and black pepper.
Assemble the Meal
- Divide the cooked rice evenly into 4 meal prep containers or plates.
- Top with sliced chicken breast and a portion of steamed broccoli.
- Optional: Drizzle with soy sauce, lemon juice, or a light teriyaki glaze for extra flavor.
Video
Notes
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Chicken:
- For a juicier result, opt for boneless, skinless chicken thighs rather than breasts.
- Marinate the chicken in olive oil, garlic, lemon juice, and your favorite herbs for at least 30 minutes for added flavor.
- Grill or pan-sear the chicken for a crispy exterior and tender interior.
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Rice:
- Choose from white, brown, or jasmine rice based on your personal preference.
- For extra flavor, cook the rice in chicken broth instead of water.
- Add a bay leaf or a pinch of turmeric to the rice for added aroma and color.
-
Broccoli:
- Steam or blanch the broccoli to retain its bright green color and nutrients.
- If you like roasted broccoli, toss it in olive oil, salt, and pepper and roast it at 400°F (200°C) for 15-20 minutes.
- For added flavor, squeeze a bit of lemon juice or sprinkle some Parmesan cheese on the broccoli after cooking.
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Meal Prep Tip:
- This dish is perfect for meal prepping. Store the chicken, rice, and broccoli in separate airtight containers in the fridge for up to 3 days.
- Heat it up in the microwave or on the stovetop for a fast and convenient meal
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Optional Add-ins:
- Add a handful of nuts, like almonds or cashews, for crunch.
- Top the dish with a sauce like tahini, soy sauce, or a light vinaigrette to elevate the flavor
- For a heartier version, try adding cheese and baking the dish into a casserole. This variation is perfect for those who love extra creaminess!
- Nutrition Information (Per Serving):
- Calories: 450 kcal
- Fat: 12g
- Protein: 35g
- Carbohydrates: 50g
- Fiber: 4g
- Sugar: 2g
- Sodium: 620mg