Description
Nutritious, protein-rich meal prep bowls with grilled chicken, jasmine rice, charred broccoli, and zesty toppings. Balanced macros and fresh flavors for up to four days of quick, ready-to-eat meals.
Ingredients
4 boneless chicken breasts (5–6 oz each)
2 cups uncooked jasmine rice
1 head broccoli (~12 oz)
3 tbsp olive oil
14.5 oz pineapple chunks (canned or fresh)
1 red bell pepper (8-inch)
1/4 cup chopped cilantro
Instructions
Trim excess fat from chicken breasts and slice lengthwise to halve thickness
Rinse rice and combine with 4 cups water in a rice cooker or pot
Cut broccoli into 1-inch florets and slice bell pepper into 1/2-inch thick pieces
Drain pineapple and pat dry
Heat grill pan to 375°F (200°C) and sear chicken 5 minutes per side
Reduce heat to 325°F (160°C) and cook 8-10 minutes until chicken reaches 165°F (75°C)
Let chicken rest 10 minutes, then slice
Assemble 4 glass containers with 1/2 cup rice, 3/4 cup broccoli, 1/4 cup grilled chicken, 1/4 cup bell pepper, 2 tbsp pineapple pieces, and a drizzle of olive oil
Notes
Use thigh meat for juicier results
Substitute quinoa for grain-free version
Swap broccoli with zucchini or green beans
Store assembled bowls in fridge for up to 4 days
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 18g
- Sodium: 400mg
- Fat: 16g
- Saturated Fat: 2g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 80mg