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High-Protein Skeleton Bones Chicken Tender & Rice Meal Prep Bowl

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Total Time 30 minutes
Servings: 1
Calories: 410
Ingredients Method Notes

Ingredients
  

  • 6 oz boneless skinless chicken breast cut into thick bone-shaped strips
  • 1/2 cup cooked white rice
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 2 tbsp breadcrumbs
  • 1 tbsp grated parmesan cheese
  • Salt and pepper to taste

Method
 

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. Cut the chicken breast into thick strips, then trim the ends slightly narrower to create a rough bone shape.
  3. Toss the chicken strips with olive oil, garlic powder, smoked paprika, salt, and pepper.
  4. In a small bowl, mix the breadcrumbs and parmesan cheese, then press the mixture onto both sides of each chicken strip.
  5. Arrange the coated chicken strips on the baking sheet.
  6. Bake for 18 to 20 minutes, flipping halfway, until golden and the chicken reaches 165°F internally.
  7. Meanwhile, steam the broccoli florets for 4 to 5 minutes until tender.
  8. Divide the rice, skeleton bone chicken tenders, and broccoli into a meal prep container.
  9. Serve warm, or store for later in the week.

Notes

Slicing your own chicken breast into strips instead of buying pre-cut tenders saves noticeably per pound while giving you full control over the bone-like shape.