CrossFit Soda City
Macro Monday Recipe
8/15/2022
Quick Chicken, Rice & Broccoli Meal Prep
Nutritional Facts
Yields: 4 servings
Calories: 358
Carbohydrates: 39g
Protein: 28g
Fat: 10g
Ingredients
• 2 cups water
• 1 cup jasmine rice
• 3/4 teaspoon salt
• 4-ounce boneless skinless chicken breasts
• 1 teaspoon brown sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 2-3 cups broccoli florets
• water for steaming
Instructions
1. To Cook the Rice: Bring 2 cups water to a boil in a medium saucepan. Stir in the rice and salt; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
2. To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1 tablespoon oil in a large pan or skillet over medium-high heat. Add the chicken to pan and cook for 5-6 minutes on the first side without moving. Flip the chicken using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
3. To steam broccoli: Place broccoli in a microwave-safe bowl and add 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
4. To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total). Top the rice with sliced chicken and broccoli florets. Cover and refrigerate for up to 4 days.
