Roasted chicken, fluffy rice and crisp broccoli for a high-protein, gluten-free meal prep in 40 minutes.
# What You’ll Need:
→ Proteins
01 - 600 g (1.3 lbs) boneless, skinless chicken breast
02 - 1 tbsp olive oil
03 - 1 tsp paprika
04 - 1 tsp garlic powder
05 - 1/2 tsp black pepper
06 - 1/2 tsp salt
→ Grains
07 - 200 g (1 cup) uncooked long-grain white or brown rice
08 - 400 ml (1 2/3 cups) water or low-sodium chicken broth
09 - 1/2 tsp salt
→ Vegetables
10 - 500 g (1 lb) broccoli florets
11 - 1 tbsp olive oil
12 - Salt & pepper, to taste
→ Garnish
13 - Fresh chopped parsley
14 - Lemon wedges
# How to Make It:
01 - Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper.
02 - Slice the chicken breasts into even strips or cubes. In a bowl, toss with 1 tbsp olive oil, paprika, garlic powder, black pepper, and 1/2 tsp salt until evenly coated.
03 - Arrange chicken pieces on one half of the prepared baking sheet. On the other half, spread broccoli florets. Drizzle broccoli with 1 tbsp olive oil and season with salt and pepper. Toss to coat.
04 - Roast in the preheated oven for 18–20 minutes, stirring broccoli halfway through, until chicken is cooked through (internal temp 74°C/165°F) and broccoli is crisp-tender.
05 - Meanwhile, rinse rice under cold water until water runs clear. In a saucepan, combine rice, water or broth, and 1/2 tsp salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes (white rice) or 30–35 minutes (brown rice), until liquid is absorbed and rice is tender. Fluff with a fork.
06 - Divide rice, roasted chicken, and broccoli evenly among 4 meal prep containers. Garnish with fresh parsley and lemon wedges if desired. Let cool before sealing and refrigerating.
