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Basic Meal Prep – Chicken Breast, Broccoli and Rice

Aaah the wonderful world of meal prep. In my mind, the best meal prep boxes are made using simple recipes, are freezable, re heatable and last a full week. This Basic Meal Prep – Chicken Breast, Broccoli and Rice fits the bill perfectly.

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Basic Meal Prep - Chicken Breast, Broccoli and Rice

My meal prep always includes:

  • starch such as brown rice, pasta, sweet potatoes, quinoa.
  • vegetables such as broccoli, butternut squash, asparagus, tomatoes, carrots, peppers or aubergines that can be either roasted or raw.
  • protein such as chicken, fish, prawns, tofu, seitan, chickpeas, beans.
  •  

Meal prep really helps me stay on track with healthier foods/snacks and portions and saves time through the week when I am attempting to work. I usually prep my meals for the week ahead on a Sunday. 

Some people meal prep their entire days – breakfast, lunch and dinner but I meal prep for just my lunch. By the way, i don’t do this every single week. I do it when I am able to. 

If there is one thing I want to really encourage, it is this: Get good containers. I have 2 different types. Here are the glass ones that I love. They come with small containers for dressings, a reusable knife, fork and spoon and the lid clips on. A box with dividers is perfect because you want to be able to divide each part of your meal. You don’t want foods cross contaminating each other and you don’t want to mix random food groups together. These black ones are not as good in my opinion but they are ok-ish. I guess once you use the glass ones, these cannot compare.

BTW the company that sells the glass ones, give £10 to Fairshare (a charity that supports the homeless and tackles food waste) for every review left. Good storage containers are really the foundation of your meal prepping. Yes, I am aware that I sound like a sales person. Sorry! It is entirely up to you what you use!

  • Basic Meal Prep - Chicken Breast, Broccoli and Rice

    Aaah the wonderful world of meal prep. In my mind, the best meal prep boxes are made using simple recipes, are freezable, re heatable and last a full week. This Basic Meal Prep - Chicken Breast, Broccoli and Rice fits the bill perfectly.

    Course Meal Prep
    Prep Time 20 minutes
    Cook Time 25 minutes
    Total Time 45 minutes
    Servings 6

    Ingredients

    Rice

    • 1 tsp Ghee
    • 1 tsp Oil
    • 1/2 Onion diced
    • 360 grams Brown Rice pre-soaked for an hour
    • 2 flat tsp Salt
    • 900 ml Chicken or Veg Stock
    • 100 ml Water

    Chicken

    • 2 tbsp Olive Oil
    • 1 KG Chicken Breast Cleaned
    • 2 Lemons Juice of
    • 3 Garlic Cloves crushed
    • 2 tbsp Mixed Herbs

    Veg

    • 3 heads Broccoli
    • 1 tsp Salt

    Dressing

    • 1/2 Lemon juice of
    • 1 Lime juice of
    • 1 tsp Oregano dried
    • 4 tbsp Olive Oil
    • 1 1/2 tbsp Honey
    • 1 tsp Smoked Paprika
    • 1/2 tsp Cumin
    • 1/2 tsp Cayenne
    • 1 clove Garlic crushed
    • Salt and Pepper

    Instructions

    Rice

    1. Heat the ghee and oil and add the onions. Cook until golden (about 4 - 5 minutes). Pour in the stock and water, bring to a boiling simmer. Add the rice and salt.  Bring to the boil again and simmer for 20 mins covered. Check to see if the water has evaporated and the rice is cooked. If not, add a little boiling water if need be and cook until done. 

    Chicken

    1. Combine all the ingredients for the chicken in a deep bowl and marinade for 5 - 20 minutes. Heat a non stick frying pan over medium heat. Add the chicken and marinade. Cook for 10 - 15 minutes, until cooked through. Flip halfway.

    Dressing

    1. Combine all the ingredients for the dressing and set aside

    Veg

    1. Trim off the florets of broccoli. Bring a large pot of salted water to a boil. Add the broccoli and cook for 1 to 1 1/2 minutes. Take out into a colander and run under cold water immediately.

    Assemble

    1. Divide the rice, chicken and veg between 7 tubs and the dressing between 7 small pots with a lid.

    2. Refrigerate for up to a week. Freeze and reheat if your tub allows it. The glass ones do!

     

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