Meal Prep: Chicken, Brocoli, Brown Rice (5 Meals)

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  30 oz or 851g

• Brown rice

  Long-grain, raw

  1 ⅔ cup or 308g

• Broccoli

  Flower clusters, raw

  3 ¾ cup flowerets or 266g

• Olive oil

  Salad or cooking

  5 tbsp or 68g

• Garlic

  Raw

  3 tbsp or 26g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  1 ¼ cup, chopped or 125g

• Soy sauce

  Made from soy (tamari)

  5 tbsp or 90g

Directions

1. 1) First, chop chicken breast (or tofu) into small pieces and set it aside. 2) Set a nonstick skillet on low-medium heat and add olive oil and garlic. Careful NOT to let the garlic burn. Just let it cook for 1 minute then add chopped green onions. Stir with a wooden spoon or spatula. 3) After another minute, add cooked brown rice to the skillet, then add other seasonings (Chinese 5 spice). Stir and sear the cooked rice for about 45 seconds and let the aroma fill your kitchen. 4) Add 1 tablespoon of low sodium Tamari (or soy sauce) and after about 1 minute of searing the rice, increase the heat to medium-high and toss in the chopped chicken breast. Chop and stir. Note: If you find the mixture is getting too dry, then decrease the heat and/or spray the skillet with olive oil. 5) Cook for about 5 to 8 minutes, until the outside of the chicken turns brown or has a light sear. 6) Finally, add frozen or fresh broccoli florets to the skillet and cook for another 4 to 5 minutes.

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