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Easy Meal Prep Chicken Breast with Garlic Rice and Broccoli

meal prep chicken breast with garlic rice and broccoli - featured image
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A simple, reliable meal prep recipe featuring juicy chicken breast, fragrant garlic rice, and crispy roasted broccoli. Perfect for busy weeks, this balanced meal comes together in under 45 minutes and stays fresh for days.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 6 ounces each)
  • 3 tablespoons olive oil, divided
  • 8 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 1 cup long-grain white rice (basmati or jasmine)
  • 2 cups low-sodium chicken broth
  • 4 cups broccoli florets (about 2 medium heads)
  • Juice of 1 lemon
  • Red pepper flakes (optional, for heat)

Instructions

  1. In a medium mixing bowl, combine 2 tablespoons olive oil, half the minced garlic (about 4 cloves), dried oregano, smoked paprika, 1 teaspoon salt, and 1/2 teaspoon black pepper. Add chicken breasts and turn to coat evenly. Cover and let sit at room temperature for 15 minutes (or refrigerate up to 4 hours; remove 20 minutes before cooking).
  2. Rinse rice in a fine-mesh strainer under cold water until water runs clear. Shake off excess water. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add remaining minced garlic and cook for 45 seconds, stirring constantly. Add rinsed rice and stir to coat. Toast rice for 2 minutes, stirring occasionally.
  3. Pour in chicken broth and add a pinch of salt. Stir once, bring to a boil, then reduce heat to low. Cover with a tight-fitting lid and simmer for 18 minutes. Do not lift the lid. Turn off heat and let rice sit, covered, for 5 more minutes. Fluff with a fork and set aside.
  4. Preheat oven to 425°F (220°C). Spread broccoli florets on a baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt and pepper. Toss to coat and spread in a single layer. Roast for 18-20 minutes, flipping halfway through, until edges are crispy and stems are tender. Squeeze fresh lemon juice over hot broccoli.
  5. Wipe out the skillet used for rice (or use a separate pan). Heat over medium-high heat with a drizzle of olive oil. When oil shimmers, add marinated chicken breasts in a single layer (cook in batches if needed). Cook undisturbed for 6-7 minutes until deep golden brown. Flip and cook for another 5-6 minutes until internal temperature reaches 165°F (74°C). Transfer to a cutting board and rest for 5 minutes before slicing against the grain.
  6. Divide garlic rice, roasted broccoli, and sliced chicken among meal prep containers. Let cool completely before sealing to prevent sogginess.

Notes

Don’t skip the resting period for the chicken—it keeps the meat juicy. Toast the rice for a nutty flavor and better texture. Let broccoli cool completely before sealing containers to avoid sogginess. The garlic rice tastes even better on day two as flavors meld. For best reheating, add a splash of water or broth and reheat in a skillet or microwave with a damp paper towel.

Nutrition

Keywords: meal prep, chicken breast, garlic rice, broccoli, healthy, easy, batch cooking, high protein

Find it online: https://cookyep.com/easy-meal-prep-chicken-breast-with-garlic-rice-and-broccoli/