Recipes · Lunch
Chicken Rice and Broccoli Meal Prep Bowl
Juicy seared chicken, fluffy rice and crisp-tender broccoli, tossed in a garlicky soy-lemon glaze. Portion it into four containers and lunch is sorted for the whole week.
AIMethod
Rinse 300 g basmati rice under cold water until it runs clear, then simmer covered in 600 ml salted water for 12 minutes. Turn off the heat, let it steam for 5 minutes, then fluff with a fork.
Pat the chicken breasts dry and season all over with the paprika, salt and pepper.
Heat 1 tbsp olive oil in a large pan over medium-high heat and sear the chicken for 5-6 minutes per side, until golden and cooked through (74°C). Rest for 5 minutes, then slice.
Meanwhile, cut the broccoli into florets and steam or boil for 4 minutes, until crisp-tender and still bright green.
In the same pan, warm the remaining oil, add the minced garlic and cook for 30 seconds, then stir in the soy sauce and lemon juice to make a quick glaze.
Return the sliced chicken to the pan and toss to coat in the glaze.
Divide the rice, broccoli and chicken between four meal-prep containers. Cool completely before sealing, then refrigerate for up to 4 days.
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