Meal Prep: Chicken, Rice, and Veggie Bowls
Ready in 50 min. Dinner recipe. Healthy, balanced meals for the week ahead. Get step-by-step instructions, nutrition info, and tips on PlateIQ.
Instructions
Step 1
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Step 2
Season chicken breasts with 1 tsp olive oil, paprika, garlic powder, onion powder, 1/2 tsp salt, and 1/4 tsp black pepper. Set aside.
Step 3
In a medium saucepan, combine brown rice and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until tender. Remove from heat and keep covered.
Step 4
On the prepared baking sheet, toss broccoli and bell peppers with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread in a single layer.
Step 5
Place seasoned chicken breasts on the same baking sheet among the vegetables.
Step 6
Roast for 20-25 minutes, or until chicken reaches an internal temperature of 165°F and vegetables are tender. Let chicken rest for 5 minutes, then slice.
Step 7
Divide cooked rice evenly among 4 meal prep containers. Top each with sliced chicken and roasted vegetables. Let cool completely before sealing and refrigerating.
Step 8
To reheat: microwave for 2-3 minutes or until hot throughout. Store in refrigerator for up to 4 days.
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Ingredients
Nutrition Facts
Per serving
Approximate values based on standard ingredients
