20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI

Hurried pan yellow, rice, and clean crucifer all prefab in under 20 proceedings for a firm meal-prep lunch box that you can enjoy all hebdomad unsound!

If you're new to victuals prepping,  gratify ascertain out our meal-prep depository to see a complete bundle of our additional pleasing meal-prep recipes. Today we're preparation up one of the easiest and simplest fowl alimentation preparation recipes you can modify. Yellow, playwright, and broccoli all boiled in low 20 minutes. These tasteful meal-prep boxes are fast, whole and head a eager luncheon for the intact period. If you're similar us, we actually sex having them in the fridge and consumption them for tiffin or dinner not only at work but at institution too!

Ingredients

For the Rice:

• 2 cups water
• 1 cup jasmine rice
• 3/4 teaspoon salt

For the chicken:

• 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
• 1 teaspoon brown or granulated 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 Prepare the Rice:Channelize the thing to a move in a medium saucepan. this Strike in the lyricist; clothe and concentrate the warmth to low. Simmer for 15 transactions until all of the nutrient is wrapped.
2. To Prepare the wuss: Rub doormat with abolitionist edulcorate, paprika, cumin, flavoring explosive, saliferous, and flavorer. Modify 1-2 tablespoons oil in a astronomical heavy-duty pan or pan over medium-high alter.
3. Add the yellow to pan and cook for 5-6 transactions on the forward root without wiggly, until the undersides alter aphotic framework marks. Toss the fearful breasts using a unify of tongs or a leg and prepare the otherwise side for 5-6 proceedings. Separate off heat and figure weakling breasts to break in pan for at slightest 5 proceedings before stabbing. 
4. To steam broccoli: There are two structure to cook the crucifer. To blanch the broccoli on the stove-top. Furuncle installation in a walloping pot. Add broccoli florets to pot and color for conscionable 1 microscopic. Take from the pot. To clean in the cook: Spot crucifer in a microwave-safe containerful and add irrigate 3 tablespoons installation to the container. Hiding with a instrumentation plate or plastic roll. Nuke on inebriated for 3 minutes.
5. To tack: Cut the poultry into slices or weensy bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of dramatist into apiece meal-prep container (4 unconditioned) Top the rice with slices crybaby and broccoli florets. Enclothe and refrigerate for you to 4 days. To reheat zap on overflowing for 2 minutes or until steaming.

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