Description
This meal prep recipe is perfect for busy weekdays—juicy herb-rubbed chicken, fluffy rice, crisp-tender broccoli, and caramelized roasted carrots. Makes 4 lunches.
Ingredients
Chicken:
-
4 boneless, skinless chicken breasts (even size for even cooking)
-
2 tbsp olive oil
-
2 tsp garlic powder
-
1 tsp each: onion powder, dried thyme, dried oregano
-
Salt & pepper, to taste
-
Juice of ½ lemon (optional)
Sides:
-
2 cups cooked white or brown rice (cook in chicken broth for extra flavor)
-
2 cups broccoli florets
-
2 large carrots, sliced
-
1 tbsp olive oil, salt, and pepper
Instructions
1. Roast Carrots
-
Preheat oven to 400°F (200°C).
-
Toss carrots with olive oil, salt, and pepper.
-
Roast 20–25 mins until tender and caramelized.
2. Cook Rice
-
Prepare rice according to package directions.
-
Fluff with a fork and let cool slightly.
3. Cook Broccoli
-
Sauté: 5–7 mins in olive oil over medium-high heat.
-
Steam: 4–5 mins over boiling water.
-
Goal: bright green, crisp-tender.
4. Prepare Chicken
-
Pat chicken dry. Rub with olive oil and seasonings.
-
Cook on medium heat: 5–6 mins per side until golden and internal temp 165°F (74°C).
-
Rest 5 mins before slicing.
5. Assemble
-
Slice chicken against the grain.
-
Divide rice, carrots, broccoli, and chicken evenly into 4 containers.
-
Optional: squeeze lemon juice over chicken.
Notes
-
Prevent dry chicken: Use a thermometer and let it rest.
-
Broccoli stay crisp: Slightly undercook; vent container lid when reheating.
-
Storage: 3–4 days in fridge; freeze extras for later.
Nutrition
- Calories: 420 Cal per serving
- Fat: 15g
- Carbohydrates: 32g
- Protein: 36g