Chicken Broccoli Rice Meal Prep – 45-Minute Recipe
A high‑protein meal prep that turns ordinary chicken, broccoli, and rice into a flavorful, satisfying dish. The bone‑broth‑cooked rice and seared chicken crust add depth, while a creamy sweet‑spicy sauce ties everything together. Perfect for busy weeknights and a tasty, protein‑packed lunch or dinner.
From: Instagram(view original)
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ReelsMeals turns instagram.com into a kitchen-friendly checklist while keeping the original source attached.
Cooking context
45 min estimated total time for 4 servings.
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Ingredients
- chicken breast
- broccoli
- rice
- bone broth
- creamy sauce (orange‑pink, sweet‑spicy)
Instructions
- 1Cook the rice in an Aroma rice cooker using bone broth until tender.
- 2Cut the broccoli into florets.
- 3Boil the broccoli florets until just tender, then set aside.
- 4Butterfly the raw chicken breast (press down to split) and score the surface in a cross‑hatch grid pattern.
- 5Season the chicken generously on both sides with a reddish spice rub.
- 6Place the seasoned chicken breasts into a hot pan and sear until a dark, hard crust forms on the surface.
- 7Rest the seared chicken briefly on a cutting board.
- 8In the same pan, add the boiled broccoli florets and cook briefly to absorb the chicken flavors.
- 9Slice the rested chicken into bite‑size pieces.
- 10Assemble each meal‑prep container: start with a base of cooked rice, top with broccoli florets, and add sliced chicken.
- 11Drizzle the creamy orange‑pink sauce over the chicken and broccoli in each container.
- 12Serve immediately or store for later meals.
Helpful tips while cooking
AI-assisted notes grounded in this recipe's ingredients, timings, and method—not additional creator instructions.
Use bone broth for rice
Cook the rice in the Aroma rice cooker with bone broth as directed.
Rest chicken before slicing
Allow the seared chicken to rest briefly on a cutting board before slicing.
Flavor‑infuse broccoli
Add the boiled broccoli florets to the same pan briefly to absorb chicken flavors.
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This recipe card was structured automatically from the original source. Always check the source for allergens or details the extraction may have missed.
Frequently asked questions
- How long does it take to make Chicken Broccoli Rice Meal Prep?
- About 45 minutes in total: 15 minutes of prep and 30 minutes of cooking.
- How many servings does this Chicken Broccoli Rice Meal Prep recipe make?
- This recipe makes 4 servings as written; ingredient quantities on this page can be scaled.
- Where does this Chicken Broccoli Rice Meal Prep recipe come from?
- It was shared on instagram.com. ReelsMeals structured the original post into this step-by-step card; the original is linked above.