Chicken, rice and broccoli meal-prep bowls

Ingredients

• 700 g boneless skinless chicken breast
• 600 g cooked white rice (about 200 g dry)
• 400 g broccoli, cut into florets
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 3 cloves garlic, grated
• 2 teaspoons olive oil

Method

1. Cook the rice if it is not already cooked, and let it cool.
2. Cut the chicken into bite-sized pieces and season with salt and pepper.
3. Heat the oil in a large pan over a high heat and brown the chicken for six to eight minutes until cooked through.
4. Mix the soy sauce, honey and garlic, pour it over the chicken and stir for one minute until it coats.
5. Steam or boil the broccoli for four minutes so it stays bright and firm.
6. Divide the rice, chicken and broccoli between four containers and refrigerate for up to four days.

Macros and how it fits your day

One serving gives 47 g of protein for 463 kcal. To see how much protein your own day calls for, roll your base stats; in the StatBlockFit app you can save this as a meal and log it in one tap.

Questions