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Chicken and rice meal prep bowls with title reading Juicy Chicken and Rice Meal Prep Recipe That Reheats Well
Good Fork Daily Editorial Kitchen

Juicy Chicken and Rice Meal Prep Recipe That Reheats Well

Six juicy lemon-herb chicken and basmati rice meal-prep bowls with broccoli and an estimated 45 grams of protein per serving.
Prep Time 25 minutes
Cook Time 25 minutes
Resting 8 minutes
Total Time 58 minutes
Servings: 6 bowls
Course: Lunch, Main Course
Cuisine: American
Calories: 510

Ingredients
  

  • 1 1/2 cups uncooked basmati rice rinsed, 300 grams
  • water and salt according to rice package
  • 2 pounds boneless skinless chicken breasts 907 grams
  • 1 1/2 pounds broccoli florets cut evenly, 680 grams
  • 4 tablespoons olive oil divided, 56 grams
  • 2 tablespoons fresh lemon juice 30 milliliters
  • 2 teaspoons lemon zest finely grated
  • 2 teaspoons garlic powder
  • 2 teaspoons dried oregano
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon fine salt divided, plus more for rice
  • 3/4 teaspoon black pepper divided
  • 1/2 cup low-sodium chicken broth 120 milliliters
  • 1/2 cup fresh parsley chopped, 30 grams

Equipment

  • Medium saucepan with lid
  • Two large rimmed sheet pans
  • Meat mallet or rolling pin
  • Food thermometer
  • Six shallow meal-prep containers

Method
 

  1. Cook rinsed basmati according to its package, fluff and spread on a shallow tray so steam can escape.
  2. Heat oven to 425°F and prepare separate rimmed sheet pans for chicken and broccoli.
  3. Mix 3 tablespoons oil, lemon zest, garlic powder, oregano, paprika, 3/4 teaspoon salt and 1/2 teaspoon pepper.
  4. Pound chicken to an even 3/4-inch thickness, pat dry and coat both sides with two-thirds of the seasoning oil.
  5. Toss broccoli with remaining oil, seasoning mixture, salt and pepper and spread in one layer on the second pan.
  6. Bake, turning broccoli at 12 minutes; remove broccoli when browned and each chicken piece when its thickest center reaches 165°F.
  7. Rest chicken 8 minutes; loosen the warm pan with broth and stir in lemon juice and resting juices.
  8. Slice across the grain, divide rice, broccoli and chicken among six containers and spoon pan juices over chicken and rice.

Notes

  • Pound chicken breasts to an even 3/4-inch thickness.
  • Remove each piece at 165°F and rest 8 minutes before slicing.
  • Cool rice in a thin layer and refrigerate bowls within 2 hours.
  • Add water or broth and reheat covered to 165°F.
  • Refrigerate 3 to 4 days.
  • Broth may contain allergens depending on brand.
  • This recipe was developed through culinary research and editorial review.