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Garlic Chicken, Rice & Broccoli Meal Prep

Name: Garlic Chicken, Rice & Broccoli Meal Prep
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 907 g chicken breast, raw, boneless skinless; 400 g jasmine rice, dry; 600 g broccoli florets, raw; 27 g olive oil; 32 g low-sodium soy sauce; 9 g garlic, minced

500 kcal42 g protein60 g carbs9 g fat6 servings

Ingredients (raw weights)

907 g chicken breast, raw, boneless skinless
400 g jasmine rice, dry
600 g broccoli florets, raw
27 g olive oil
32 g low-sodium soy sauce
9 g garlic, minced

Steps

Cook the rice according to package directions.
Cut the chicken into bite-size pieces. Toss with half the oil, the garlic and the soy sauce.
Roast the chicken at 425°F for 18–20 minutes, until it reaches 165°F inside.
Toss the broccoli with the remaining oil and roast it on a second pan for 15 minutes.
Weigh the full cooked batch, then divide it evenly into 6 containers.

Macros calculated from USDA FoodData Central using raw weights. Log by weight: (your portion in g ÷ total cooked batch g) × 6 servings.