Healthy Asian-Inspired Chicken and Broccoli Meal Prep
Healthy Asian-Inspired Chicken and Broccoli Meal Prep
Ingredients
For the Chicken and Marinade
- 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
- 1/4 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon fresh ginger, grated
- 2 garlic, cloves, minced
- 1 tablespoon honey
- 1 teaspoon cornstarch
- 1/4 teaspoon black pepper
For the Vegetables and Rice
- 4 cups broccoli florets
- 1 tablespoon olive oil
- 1 cup brown rice, uncooked
- 2 cups water
- 1/4 teaspoon salt
For Garnish (Optional)
- 1 teaspoon sesame seeds
- 2 green onions, sliced
Instructions
- 1
In a medium bowl, whisk together the low-sodium soy sauce, rice vinegar, sesame oil, grated ginger, minced garlic, honey, cornstarch, and black pepper to create the marinade. Add the cut chicken pieces to the marinade, toss to coat, and set aside to marinate while you prepare the other components (no need to marinate for a long time for this quick meal prep).
⏱️ 5 min
- 2
Cook the brown rice according to package directions. Typically, combine 1 cup of brown rice with 2 cups of water and 1/4 teaspoon of salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until water is absorbed and rice is tender. Fluff with a fork.
⏱️ 25 min
- 3
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken and cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
⏱️ 7 min
- 4
Add the broccoli florets to the same skillet (add a splash more olive oil if needed). Sauté for 5-8 minutes, or until the broccoli is tender-crisp. You can add a tablespoon or two of water and cover the skillet for a few minutes to steam the broccoli if you prefer it softer.
⏱️ 8 min
- 5
Return the cooked chicken to the skillet with the broccoli. Toss everything together to combine and ensure the chicken is reheated and coated in any remaining sauce.
⏱️ 3 min
- 6
Divide the cooked brown rice, chicken, and broccoli evenly among four meal prep containers. Garnish each serving with sesame seeds and sliced green onions, if desired. Allow to cool completely before sealing and refrigerating.
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
Healthy Asian-Inspired Chicken and Broccoli Meal Prep
For the Chicken and Marinade
- 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
- 1/4 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon fresh ginger, grated
- 2 garlic, cloves, minced
- 1 tablespoon honey
- 1 teaspoon cornstarch
- 1/4 teaspoon black pepper
For the Vegetables and Rice
- 4 cups broccoli florets
- 1 tablespoon olive oil
- 1 cup brown rice, uncooked
- 2 cups water
- 1/4 teaspoon salt
For Garnish (Optional)
- 1 teaspoon sesame seeds
- 2 green onions, sliced
Instructions
- 1
In a medium bowl, whisk together the low-sodium soy sauce, rice vinegar, sesame oil, grated ginger, minced garlic, honey, cornstarch, and black pepper to create the marinade. Add the cut chicken pieces to the marinade, toss to coat, and set aside to marinate while you prepare the other components (no need to marinate for a long time for this quick meal prep).
⏱️ 5 min - 2
Cook the brown rice according to package directions. Typically, combine 1 cup of brown rice with 2 cups of water and 1/4 teaspoon of salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until water is absorbed and rice is tender. Fluff with a fork.
⏱️ 25 min - 3
While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the marinated chicken and cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
⏱️ 7 min - 4
Add the broccoli florets to the same skillet (add a splash more olive oil if needed). Sauté for 5-8 minutes, or until the broccoli is tender-crisp. You can add a tablespoon or two of water and cover the skillet for a few minutes to steam the broccoli if you prefer it softer.
⏱️ 8 min - 5
Return the cooked chicken to the skillet with the broccoli. Toss everything together to combine and ensure the chicken is reheated and coated in any remaining sauce.
⏱️ 3 min - 6
Divide the cooked brown rice, chicken, and broccoli evenly among four meal prep containers. Garnish each serving with sesame seeds and sliced green onions, if desired. Allow to cool completely before sealing and refrigerating.
⏱️ 2 min