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

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 548
Protein 45g
Fat 18g
Carbs 49g
Total Time

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.

 

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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
  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:

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
548
Protein
45g
Fat
18g
Carbs
49g
Sodium
-
Fiber
4g
Sugar
2g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.