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

Ingredients

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

Step 1

First, chop chicken breast (or tofu) into small pieces and set it aside.

Step 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.

Step 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.

Step 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.

Step 5

Note: If you find the mixture is getting too dry, then decrease the heat and/or spray the skillet with olive oil.

Step 6

Cook for about 5 to 8 minutes, until the outside of the chicken turns brown or has a light sear.

Step 7

Finally, add frozen or fresh broccoli florets to the skillet and cook for another 4 to 5 minutes.

Step 8

Add the food to a bowl or meal prep container, and you’re done.

Step 9

Enjoy the tastiest chicken, brown rice and broccoli your body has been missing!