Macro Monday Recipe - Quick Chicken, Rice & Broccoli Meal Prep

CrossFit Soda City Macro Monday Recipe 8/15/2022 Quick Chicken, Rice & Broccoli Meal Prep
August 14, 2022
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CrossFit Soda City

Macro Monday Recipe


Quick Chicken, Rice & Broccoli Meal Prep

Nutritional Facts

Yields: 4 servings

Calories: 358

Carbohydrates: 39g

Protein: 28g

Fat: 10g


• 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


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.

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