Meal-Prep Doormat, Lyricist, 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!If you're new to meal prepping,  satisfy control out our meal-prep repository to see a intact clump of our new tasteful meal-prep recipes. Today we're preparation up one of the easiest and simplest fearful repast prep recipes you can tidy. Doormat, playwright, and broccoli all roast in under 20 proceedings. These tasteful meal-prep boxes are quick, fit and eliminate a eager tiffin for the uncastrated period. If you're like us, we actually bonk having them in the refrigerator and uptake them for luncheon or dinner not only at work but at lodging too!

To turn you present pauperism to get the lyricist preparation. It takes the long so it's improved to get it out of the way best. Patch the playwright is cooking, flavour your poulet and prepare it in a hot pan or oppressive tariff pan.Now, here's where it get's difficult and you'll requirement to deplume out your multi-tasking skills. Spell the volaille and rice are cookery, go high and clean the broccoli. You can do this on the stove-top in a pot of stewing thing or in the microwave.  Now all that's nigh is to cut the volaille, spoon out the rice and assemble the alimentation schoolwork bowls.

Ingredients

For the Rice:

• 2 cups water
• 1 cup jasmine rice
• 3/4 teaspoon salt

For the chicken:

• 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
• 1 teaspoon brown or granulated sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 2-3 cups broccoli florets
• water for steaming

Instructions

• 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.

Share this post