Description

A reliable, budget-friendly, and kid-approved meal prep bowl featuring seared chicken, steamed broccoli, and a savory sauce served over fluffy rice. Perfect for busy weeknights and batch cooking.

Ingredients

Scale

1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
2 large heads broccoli, cut into florets (about 800g)
1 medium yellow onion, diced
4 cloves garlic, minced
1/4 cup soy sauce (low sodium or tamari for gluten-free)
1/2 cup chicken broth (low sodium)
2 tablespoons honey
1 teaspoon garlic powder
1 teaspoon ginger, grated or ground
1 tablespoon cornstarch
1 teaspoon sesame oil
2 cups white rice (Jasmine or long-grain)
Sesame seeds, for garnish
2 green onions, sliced
Oil for cooking (as needed)

Instructions

Rinse 2 cups of rice under cold water until clear. Combine with 2 cups of water or broth in a rice cooker or pot. If using a pot, bring to a boil, reduce heat to low, cover, and simmer for 15-18 minutes. Let rest off heat for 5 minutes, then fluff with a fork.
Cut chicken breasts into 1-inch pieces and pat dry with paper towels. Cut broccoli into small florets. Dice the onion and mince the garlic.
In a small bowl, whisk together soy sauce, chicken broth, honey, garlic powder, ginger, sesame oil, and cornstarch until the cornstarch is fully dissolved. Set aside.
Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add chicken pieces in a single layer (cook in batches if necessary). Cook undisturbed for 2-3 minutes until golden brown, flip, and cook for another 2-3 minutes until cooked through. Remove chicken and set aside.
In the same skillet, add a little more oil if needed. Add diced onion and cook for 1 minute. Add broccoli florets and 2 tablespoons of water. Cover and steam for 2-3 minutes until tender-crisp. Uncover and cook for 1 more minute to evaporate excess water.
Return the cooked chicken to the skillet with the broccoli. Pour the sauce over everything and stir gently to coat. Let it bubble for 1 minute until the sauce is glossy and thickened.
Ladle hot rice into meal prep containers. Top with the chicken and broccoli mixture. Sprinkle with sesame seeds and sliced green onions. Let cool completely before storing to prevent condensation.

Notes

Pat chicken dry before searing to ensure browning rather than steaming. Do not overcook broccoli; it should remain tender-crisp. Cool bowls completely before refrigerating to maintain food safety and texture. This recipe does not freeze well as the broccoli becomes mushy and rice texture changes. Store in the refrigerator for up to 4 days.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Cuisine: Asian-American

Nutrition

Serving Size: 1 bowl per serving
Calories: 450
Sugar: 6
Sodium: 600
Fat: 8
Saturated Fat: 1
Carbohydrates: 50
Fiber: 4
Protein: 35

Keywords: chicken and broccoli, meal prep, high protein, healthy dinner, budget meals, family friendly, quick recipes, batch cooking