Ingredients
4 boneless chicken breast halves (about 1.5 lbs/700g)
4 cups broccoli florets (about 1 medium head)
2 cups uncooked brown rice
2 tablespoons olive oil
3 tablespoons soy sauce (low-sodium preferred)
1 tablespoon sesame oil
2 cloves garlic (minced)
1 teaspoon fresh ginger (grated)
1 tablespoon honey or maple syrup
Optional garnish: toasted sesame seeds, chopped green onions
Instructions
Rinse chicken and pat dry. Season both sides with salt and pepper.
Heat olive oil in a large skillet over medium-high heat. Cook chicken 5-6 minutes per side, until browned and cooked through (165°F). Set aside.
In the same skillet, add broccoli, 1 tablespoon water, 1 teaspoon soy sauce, and a pinch of salt. Steam-cover and cook 2-3 minutes until bright green and tender-crisp. Stir in minced garlic 1 minute until fragrant.
While chicken and broccoli cook, prepare rice according to package instructions, using 2.5 cups water for 2 cups rice.
Whisk together remaining soy sauce, sesame oil, garlic, ginger, and honey. Pour over chicken and broccoli.
To serve, portion rice into bowls, top with chicken-broccoli mixture, and drizzle extra sauce if desired.
Notes
Meal prep: Store components separately in airtight containers for 3-4 days. Reheat before serving.
Swap brown rice with quinoa or cauliflower rice for alternative options.
For extra crispy broccoli, add a tablespoon of sesame seeds during the last minute of roasting instead of steaming.
- Prep Time: 15
- Cook Time: 20
- Category: High Protein Meals
- Method: Sautéing
- Cuisine: American
- Diet: Balanced
Nutrition
- Serving Size: 1 bowl (200g chicken + 80g rice + 90g broccoli)
- Calories: 430
- Sugar: 3g
- Sodium: 850mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 48g
- Fiber: 5g
- Protein: 37g
- Cholesterol: 85mg