Description

A versatile meal prep system featuring juicy marinated chicken, crisp broccoli, and fluffy rice, designed to save time and money while providing five distinct flavor variations.

Ingredients

Scale

2 lbs (900g) boneless, skinless chicken breast
3 large heads broccoli florets (approx. 1.5 lbs / 680g)
2 cups dry white or brown rice (400g)
4 cloves garlic, minced
1 tablespoon fresh ginger, grated
¼ cup (60ml) soy sauce (low-sodium or tamari)
2 tablespoons toasted sesame oil
2 tablespoons honey
½ teaspoon red pepper flakes
1 tablespoon vegetable oil
3 stalks green onions, sliced
1 tablespoon sesame seeds, toasted

Instructions

Cut chicken breasts into 1-inch cubes. In a medium bowl, whisk together soy sauce, sesame oil, honey, minced garlic, grated ginger, and red pepper flakes. Toss chicken in the marinade and let sit for at least 15 minutes (up to 4 hours).
Rinse rice thoroughly under cold water. Cook according to package directions (rice cooker or pot method). If using a pot, bring to a boil, reduce to low, cover, and simmer for 18 minutes. Let sit covered for 10 minutes, then fluff with a fork.
Heat vegetable oil in a large skillet over medium-high heat. Add broccoli florets and sauté for 3-4 minutes until bright green and crisp-tender. Remove from skillet and set aside.
Wipe out skillet if needed and add a little more oil. Increase heat to medium-high. Add marinated chicken in a single layer (cook in batches if necessary). Sear for 2 minutes without moving, then flip and cook for 3-4 minutes until internal temperature reaches 165°F (74°C).
Divide cooked rice evenly among meal prep containers. Top with sautéed broccoli and cooked chicken. Drizzle with remaining marinade/sauce.
Garnish with sliced green onions and toasted sesame seeds. Let bowls cool to room temperature before sealing and refrigerating.
Store in airtight containers in the refrigerator for up to 4 days. For freezing, freeze chicken and rice separately (without broccoli/green onions) for up to 3 months.

Notes

Do not overcook the broccoli; it should remain crisp-tender. Toast sesame seeds in a dry pan for 2 minutes for better flavor. Cool bowls completely before refrigerating to prevent condensation. For variations, try Teriyaki Glaze, Spicy Sriracha Lime, Curry Coconut, or Buffalo Chicken profiles.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Cuisine: Asian Fusion

Nutrition

Serving Size: 1 bowl (approx. ½ cu
Calories: 420
Sugar: 6
Sodium: 680
Fat: 12
Saturated Fat: 2
Carbohydrates: 45
Fiber: 4
Protein: 35

Keywords: meal prep, chicken broccoli rice, healthy lunch, meal prep bowls, chicken dinner, easy lunch ideas, batch cooking