Chicken, rice and broccoli bowls

Name: Chicken, rice and broccoli bowls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 480 g roasted chicken breast, weighed cooked; 3 cups white rice, cooked (474 g); 4 cups chopped broccoli florets (364 g); 1 tbsp olive oil (13.5 g); Salt and pepper; Garlic powder or paprika, if you like

Four meal-prep bowls of roasted chicken breast, white rice, and broccoli, ready for the week.

413calories

43 gprotein

39 gcarbs

8 gfat

Per serving, 1 of 4. Calories and macros from USDA values for the amounts below.

Photo of a similar dish: IARA MELO on Pexels.

Ingredients

Roasted chicken breast, weighed cooked480 g792 cal
White rice, cooked3 cups · 474 g616 cal
Broccoli florets4 cups chopped · 364 g124 cal
Olive oil1 tbsp · 13.5 g119 cal
Whole recipe, 4 servings1,651 cal

To taste, not counted: salt and pepper; garlic powder or paprika, if you like. They add a few calories at most.

Method

Cook the rice, or use 3 cups of cooked rice.
Season the chicken breasts with salt, pepper, and garlic powder. Roast or pan-cook them until the thickest part reaches 74 °C (165 °F). Rest for 5 minutes, slice, and weigh out 480 g.
Toss the broccoli with the oil, salt, and pepper. Roast at 220 °C (425 °F) for 15 to 18 minutes, until the edges brown.
Divide the rice, chicken, and broccoli between four containers. Refrigerate and eat within 3 to 4 days.

How the calories add up

Each bowl has about 43 g of protein, most of it from the 120 g of chicken.
Using the same weight of cooked brown rice instead of white saves about 33 calories in the batch, roughly 8 per bowl, and adds a little fiber.
Chicken is weighed after cooking because the USDA entry is for roasted meat. Raw chicken weighs more and has fewer calories per gram, so don’t mix the two.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.