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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.

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 clove Garlic crushed
  • 1 1/2 tbsp Honey
  • 1/4 tsp Smoked Paprika
  • 1/2 tsp Cumin
  • 1/2 tsp Cayenne
  • 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.

  3. Pour over the dressing after reheating and enjoy!