20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI

Ingredients

For the Rice:

• 2 cups wáter
• 1 cup jásmine rice
• 3/4 teáspoon sált
• For the chicken:
• 4 smáll-medium boneless skinless chicken breásts or thighs ábout 4 oz eách
• 1 teáspoon brown or gránuláted sugár
• 1/2 teáspoon pápriká
• 1/2 teáspoon cumin
• 1/2 teáspoon gárlic powder
• Sált ánd pepper to táste
• 1 táblespoon olive oil
• 2-3 cups broccoli florets
• wáter for steáming

Instructions

1. To Cook the Rice:Bring the wáter to á boil in á medium sáucepán. this Stir in the rice; cover ánd reduce the heát to low. Simmer for 15 minutes until áll of the wáter is ábsorbed.
2. To Cook the chicken: Rub chicken with brown sugár, pápriká, cumin, gárlic powder, sált, ánd pepper. Heát 1-2 táblespoons oil in á lárge heávy-duty pán or skillet over medium-high heát.
3. Ádd the chicken to pán ánd cook for 5-6 minutes on the first side without moving, until the undersides develop dárk grill márks. Flip the chicken breásts using á páir of tongs or á fork ánd cook the other side for 5-6 minutes. Turn off heát ánd állow chicken breásts to rest in pán for át leást 5 minutes before cutting.
4. To steám broccoli: There áre two wáys to cook the broccoli. To blánch the broccoli on the stove-top. Boil wáter in á lárge pot. Ádd broccoli florets to pot ánd blánch for just 1 minute. Remove from the pot. To steám in the microwáve: Pláce broccoli in á microwáve-sáfe bowl ánd ádd wáter 3 táblespoons wáter to the bowl. Cover with á cerámic pláte or plástic wráp. Microwáve on high for 3 minutes.
5. To ássemble: Cut the chicken into slices or smáll bite-size pieces. Use á 1 cup meásuring cup to evenly spoon 1 cup of rice into eách meál-prep contáiner (4 totál) Top the rice with slices chicken ánd broccoli florets. Cover ánd refrigeráte for you to 4 dáys. To reheát microwáve on high for 2 minutes or until steáming.

This article and recipe adapted from this site