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High-Protein Chicken & Rice Meal Prep Bowl

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Total Time 30 minutes
Servings: 1
Calories: 440
Ingredients Method Notes

Ingredients
  

  • 6 oz boneless skinless chicken breast
  • 1/2 cup cooked brown rice
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • Salt and pepper to taste

Method
 

  1. Preheat the oven to 400°F.
  2. Season the chicken breast with garlic powder, paprika, salt, and pepper.
  3. Heat olive oil in an oven-safe skillet over medium-high heat.
  4. Sear the chicken for 2 to 3 minutes per side until golden.
  5. Transfer the skillet to the oven and bake for 12 to 15 minutes until the chicken reaches 165°F internally.
  6. Meanwhile, steam the broccoli florets for 4 to 5 minutes until tender.
  7. Let the chicken rest for 5 minutes, then slice.
  8. Divide the brown rice, broccoli, and sliced chicken into a meal prep container.
  9. Serve warm, or store for later in the week.

Notes

Buy chicken breast in the family pack and portion it into single servings before cooking — it's noticeably cheaper per pound and sets up several meal prep bowls at once.