Name: Chicken and vegetable meal prep
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup long-grain white rice; 1/2 cup water; 1 tsp salt; 6 oz boneless skinless chicken breast, cut into 1-inch pieces; 5 oz broccoli florets, cut into bite-sized pieces; 1 1/2 tsp extra virgin olive oil; 1/2 tsp black pepper; 1 tbsp lemon juice; 1 clove garlic, minced; 1 tsp dried oregano

Nutrition

Per serving

460 calories

Protein: 46g; 39% of calories
Carbs: 48g; 41% of calories
Fat: 11g; 20% of calories

Instructions

Prep 15 min · Cook 20 min

Preheat your oven to 400°F. In a small saucepan, combine the rice, water, and a small pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let it rest, covered, for 5 minutes.
On a half-sheet pan, toss the chicken pieces and broccoli with half the olive oil, half the salt, and all the black pepper. Spread them into a single layer on the middle rack. Roast for 15 to 18 minutes, stirring once halfway through. Done when chicken is cooked through and broccoli is tender with browned edges, 165°F.
In a small bowl, whisk together the lemon juice, minced garlic, dried oregano, and the remaining olive oil and salt until the dressing is well blended.
Fluff the rice with a fork and place it in a bowl or meal prep container. Top with the roasted chicken and broccoli. Spoon the dressing over the top and toss lightly to coat.

Nutrition

Ingredients

Instructions

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