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Easy Meal Prep Chicken and Broccoli Bowls for the Week

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These Easy Meal Prep Chicken and Broccoli Bowls are the perfect solution for busy weeks. Tender, marinated chicken and perfectly roasted broccoli come together in under 30 minutes for a delicious, healthy meal prep that tastes great even on day four.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 1/4 cup (60ml) low-sodium soy sauce
  • 2 tablespoons (30ml) honey
  • 1 tablespoon (15ml) rice vinegar
  • 1 tablespoon (15ml) sesame oil
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon cornstarch
  • 2 large heads broccoli (about 4 cups or 300g florets)
  • 2 tablespoons (30ml) olive oil
  • Salt and black pepper to taste
  • 1/2 teaspoon red pepper flakes (optional)
  • 3 cups (450g) cooked jasmine rice (or brown rice, quinoa, cauliflower rice)
  • Sesame seeds for garnish
  • 2 green onions, sliced

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper. Rinse and dry the chicken breasts, patting them very dry with paper towels. Trim any excess fat.
  2. In a medium bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, and cornstarch. Set aside about 2 tablespoons of this marinade for later.
  3. Place the chicken breasts in a shallow dish or zip-top bag. Pour the remaining marinade over them, turning to coat. Let them sit at room temperature for at least 10 minutes (or up to 30 minutes in the fridge).
  4. Wash and dry the broccoli heads. Cut them into medium-sized florets. Toss the florets on the prepared baking sheet with olive oil, a generous pinch of salt, and black pepper. Add red pepper flakes if using. Spread in a single layer.
  5. Roast the broccoli for 15-20 minutes, flipping halfway through, until tender with crispy, browned edges. Remove from the oven and set aside.
  6. While the broccoli roasts, heat a large skillet over medium-high heat with about 1 tablespoon of oil. Once shimmering, place the marinated chicken breasts in the pan. Cook for 4-5 minutes per side until deep golden brown.
  7. Transfer the skillet to the oven (if oven-safe) or move the chicken to the now-empty baking sheet. Brush the reserved 2 tablespoons of marinade over each breast. Bake at 425°F (220°C) for 8-12 minutes, or until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing.
  8. While the chicken rests, divide the cooked rice among 4-5 meal prep containers. Slice the chicken against the grain into 1/2-inch thick strips. Divide the chicken and roasted broccoli among the containers. Sprinkle with sesame seeds and sliced green onions. Let the bowls cool completely to room temperature before sealing the lids.

Notes

Don’t skip the cornstarch—it helps create a crispy crust on the chicken. Let the chicken rest for 5 minutes before slicing to keep it juicy. Roast broccoli on the top rack for better charring. Use a meat thermometer to avoid overcooking the chicken. These bowls taste even better on day 2 or 3 as the flavors meld together.

Nutrition

Keywords: meal prep, chicken and broccoli bowls, healthy meal prep, easy dinner, high protein, weeknight dinner, Asian chicken bowls

Find it online: https://twirltaste.com/easy-meal-prep-chicken-and-broccoli-bowls-for-the-week/