High-Protein Chicken Rice Meal-Prep Box

Method

1. 1
   • white rice 75 g

   Cook the rice — Rinse the white rice, then simmer in 180 ml water for about 15 minutes until tender and the water is absorbed.

   ⏱15 min
2. 2
   • chicken breast 180 g
   • olive oil 1 tbsp
   • garlic 1

   Cook the chicken breast — Heat the olive oil in a pan over medium-high heat and cook the diced chicken breast with the garlic for 6-7 minutes until golden and cooked through.

   ⏱7 min
3. 3
   • broccoli 150 g
   • soy sauce 1 tbsp
   • salt to taste
   • black pepper to taste

   Stir-fry the broccoli — Add the broccoli florets and soy sauce to the pan and stir-fry for 4 minutes until the broccoli is bright green and crisp-tender. Season with salt and pepper.

   ⏱4 min
4. 4
   • chicken breast 180 g
   • white rice 75 g
   • broccoli 150 g

   Pack the meal-prep box — Pack the rice, chicken and broccoli into a shallow meal-prep box and refrigerate promptly, within 2 hours of cooking (within 1 hour above 32°C). Keep chilled; eat cold or reheat thoroughly.