Description
A high-protein, customizable meal featuring tender chicken, crisp broccoli, and aromatic rice. Packed with bold flavors and balanced textures, this recipe is perfect for quick weeknight dinners or easy meal prepping.
Ingredients
Chicken Breast, 2 lbs (boneless, skinless)
Brown Rice, 1.5 cups, uncooked
Broccoli, 3 cups, florets
Ranch Dressing, 1/2 cup (low-fat optional)
Hot Sauce, 2 tbsp
Lime Juice, 1 tbsp
Olive Oil
Salt, to taste
Garlic Powder, 1 tsp
Onion Powder, 1 tsp
Instructions
Season chicken breasts with garlic powder, onion powder, and salt
Heat olive oil in skillet over medium-high heat until shimmering
Sear chicken for 4-5 minutes per side until lightly golden
Reduce heat to medium, cover, and cook 5-7 minutes until internal temperature reaches 165°F
Let chicken rest for 5 minutes before slicing into 1-inch strips
Combine ranch dressing, hot sauce, and 1 tbsp lime juice in small bowl
Mix thoroughly until smooth and emulsified consistency forms
Reserve 2 tbsp for immediate use, refrigerate remaining sauce for up to 3 days
Cook brown rice according to package instructions (or substitute with white rice for quicker results)
Steam or microwave broccoli florets until just tender (1-2 minutes for fresh, slightly longer for frozen)
Assemble meal prep bowls with rice, chicken, broccoli, and sauce
Notes
Store each component separately in airtight containers for up to 3 days
For a low-carb version, use cauliflower rice instead of brown or white rice
Adjust hot sauce to taste or replace with Sriracha for smoky heat
Ensure meat is fully cooked before slicing for food safety
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 240mg
- Fat: 13g
- Saturated Fat: 2g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 40g
- Cholesterol: 90mg