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Home Meals Meal Prep World’s Tastiest Chicken, Brown Rice & Broccoli Meal Prep

World’s Tastiest Chicken, Brown Rice & Broccoli Meal Prep

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Here’s my “secret” way to make one of healthy eating’s and bodybuilding’s most bland meal into a flavorful masterpiece in very little time.

Meal Prep will never be the same…And it shouldn’t be.

Ingredients for 1 large serving:

  • 6oz raw chicken breast (or firm tofu or tempeh)
  • 1 cup cooked brown rice (I used Annie Chun’s sprouted brown rice I purchased at Kroger)
  • 3/4 cup frozen (or raw) broccoli florets
  • 1 tablespoon olive oil (or olive oil spray to reduce amount of fat)
  • 1/2 tablespoon minced garlic
  • 1/4 cup chopped green onions (or to taste)
  •  Seasonings:
    • 1/2 tablespoon Chinese 5-spice powder (Private Selection brand)
    • 1 tablespoon low sodium Tamari (or soy sauce or Bragg Liquid Aminos)

 

Steps:

  1. First, chop chicken breast (or tofu) into small pieces and set it aside.
  2. Set a nonstick skillet on low-medium heat and add olive oil and garlic. Careful NOT to let the garlic burn.  Just let it cook for 1 minute then add chopped green onions. Stir with a wooden spoon or spatula.
  3. After another minute, add cooked brown rice to the skillet, then add the Chinese 5-spice blend.  Stir and sear the cooked rice for about 45 seconds and let the aroma fill your kitchen.
  4. Add 1 tablespoon of low sodium Tamari (or soy sauce) and after about 1 minute of searing the rice, increase the heat to medium-high and toss in the chopped chicken breast. Chop and stir.
    • Note: If you find the mixture is getting too dry, then decrease the heat and/or spray the skillet with olive oil.
  5. Cook for about 5 to 8 minutes, until the outside of the chicken turns brown or has a light sear.
  6. Finally, add frozen or fresh broccoli florets to the skillet and cook for another 4 to 5 minutes.
  7. Add the food to a bowl or meal prep container, and you’re done.
  8. Enjoy the tastiest chicken, brown rice and broccoli your body has been missing!

 

Approximate macros for 1 large serving:

548 calories, 45g protein, 49g carbs, 18g fat, 4g fiber, 2g sugar

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