20 MINUTE MEAL-PREP CHICKEN, RICE AND BROCCOLI
Quick skillet chicken, rice, and steam broccoli all made in under 20 minutes for a healthy meal-prep lunch box that you can enjoy all week long!
Provided by admin
Categories Lunch
Time 25m
Number Of Ingredients 12
Steps:
- To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.
Nutrition Facts :
20 MINUTE MEAL-PREP CHICKEN, RICE, AND BROCCOLI
Provided by Layla
Time 20m
Number Of Ingredients 14
Steps:
- To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.
Nutrition Facts : ServingSize 1 serving, Calories 356 kcal, Carbohydrate 41 g, Protein 26 g, Fat 9 g, SaturatedFat 2 g, Cholesterol 107 mg, Sodium 561 mg, Fiber 2 g, Sugar 2 g
20-MINUTE CHICKEN & RICE WITH BROCCOLI - K
Similar to Cheesy Chicken Simmer - K I posted. However this one has the rice cooked in the dish and has no cheese. Submitted by Haleemah6sal7 on Kraft Foods site.
Provided by Nana Lee
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- HEAT oil in large non-stick skillet on medium-high heat.
- Add chicken, cover and cook 4 minutes on each side or until cooked through.
- Remove chicken from skillet.
- ADD soup and 1 soup can (1-1/3 cups) water to skillet; stir.
- Bring to boil and stir in rice and broccoli.
- Top with chicken; cover and cook on low heat 5 minutes.
- Season to taste.
Nutrition Facts : Calories 418.1, Fat 9.8, SaturatedFat 2.1, Cholesterol 74.5, Sodium 590.1, Carbohydrate 46.4, Fiber 0.9, Sugar 0.4, Protein 33.8
20-MINUTE CHICKEN & RICE WITH BROCCOLI
Steps:
- 1) HEAT oil in large non-stick skillet on medium-high heat. Add chicken; cover. Cook 4 minutes on each side or until cooked through. Remove chicken from skillet.
- 2) ADD soup and 1 soup can (1-1/3 cups) water to skillet; stir. Bring to boil.
- 3) STIR in Minute Rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Season to taste.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
15 MINUTE CHICKEN, BROCCOLI AND RICE DINNER
A very easy and delicious dinner to make, great with salad on the side, I have used cream of broccoli and works just as well and have used converted rice but take's longer to cook. Enjoy.
Provided by Anna P.
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- BROWN chicken in oil in large frying pan on medium heat for 5 minutes on each side; remove from pan.
- ADD soup and milk to pan; bring to boil.
- STIR in rice and broccoli; top with chicken and cover.
- COOK on low heat for 5 minutes.
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