Balanced Chicken & Rice Bowl
This Balanced Chicken & Rice Bowl is the quintessential meal prep staple for busy professionals and athletes alike. By focusing on high-quality lean protein, complex carbohydrates, and steamed greens, this dish provides a clean fuel source that keeps energy levels stable throughout the afternoon. Each bowl delivers 45g of protein to support muscle recovery, paired with fragrant jasmine rice and tender broccoli. The simplicity of pan-searing the chicken breast ensures a succulent texture without excess fat, while a light drizzle of high-quality olive oil provides essential healthy fats. It is a straightforward, no-nonsense meal that emphasizes fresh ingredients and efficient preparation, perfect for a post-workout lunch or a quick, healthy dinner.
Nutrition (per serving)
Calories
431
Protein
45 g
Carbs
35 g
Fat
11 g
Ingredients
- 150 g Chicken breast, skinless and boneless
- 45 g (approx. 1/4 cup) Jasmine rice, uncooked
- 150 g Broccoli florets
- 10 ml (2 tsp) Extra virgin olive oil
- 1/4 tsp Salt
- 1/4 tsp Black pepper
- 100 ml Water
Instructions
- Rinse the jasmine rice under cold water until the water runs clear. Combine the rice with 100ml of water in a small pot, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed.
- While the rice cooks, slice the chicken breast into uniform 2cm strips to ensure even cooking.
- Season the chicken strips generously with salt and pepper.
- Heat half of the olive oil (5ml) in a non-stick skillet over medium-high heat. Add the chicken in a single layer and sear for 3-4 minutes per side until golden brown and the internal temperature reaches 74°C (165°F). Remove from pan and set aside.
- In the same pan, add the broccoli florets and a splash of water (about 2 tablespoons). Cover with a lid and steam for 3-4 minutes until bright green and tender-crisp.
- Fluff the cooked rice with a fork and transfer it to a serving bowl.
- Top the rice with the seared chicken and steamed broccoli.
- Drizzle the remaining 5ml of olive oil over the bowl and serve immediately.
Pro tips
- To maximize meal prep efficiency, cook a large batch of rice and chicken at once and portion them into airtight containers for up to 4 days.
- Avoid overcooking the chicken; use a meat thermometer to pull the chicken off the heat the moment it hits 74°C to keep it juicy.
- Budget swap: Use frozen broccoli instead of fresh to save on costs and prep time without sacrificing nutritional value.
- High-protein swap: Replace half the rice with an extra 50g of chicken or add a side of edamame to boost the protein content further.
- If the chicken tastes dry, it is likely overcooked; ensure your pan is preheated properly before adding the meat to achieve a quick sear.
Storage & reheating
Store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 90 seconds with a damp paper towel over the bowl to prevent the rice from drying out.
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Frequently asked questions
Can I use brown rice instead of jasmine?
Yes, but note that brown rice requires a longer cooking time and more water, which will adjust the overall prep time.
How do I prevent the broccoli from becoming mushy?
Only steam the broccoli for 3-4 minutes. It should remain bright green and have a slight crunch when pierced with a fork.
Is this meal suitable for freezing?
While the chicken and rice freeze well, the broccoli may lose its texture upon thawing. It is best enjoyed fresh or refrigerated.
