
How To Make Cheesy Broccoli, Chicken and Rice Bowls (Meal Prep)
This is a game-changing dish for those who aren’t fans of broccoli but when you get a bite out of this hearty rice bowl recipe, it’s sure to please you.
Serves:
Ingredients
Meal Prep Bowls:
- 1½lbChicken Breastsboneless, skinless
- Kosher salt and freshly-cracked black pepperto taste
- 2tbspolive oildivided
- 2broccoli headscut into bite-sized florets
- 1batchcheddar cheese sauce
- 3cupsricecooked, or quinoa
- cheddar cheeseextra, shredded, for topping
Cheddar Cheese Sauce:
- 1tbspbutter
- 2garlic clovespressed or minced
- 2tbspflour
- ½cupchicken stockor vegetable stock
- ½cupmilkwarmed
- ÂĽtsppepper
- â…›tspsalt
- 1cupsharp cheddar cheeseshredded
Instructions
Meat Prep Bowls:
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Season the chicken breasts on both sides with salt and pepper. Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat.
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Cook chicken for 4 to 5 minutes per side, or until the chicken is no longer pink on the inside (and registers 165 degrees F with a meat thermometer).
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Transfer the chicken to a plate and let it rest for at least 5 minutes before dicing into bite-sized pieces.
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Heat the remaining 1 tablespoon olive oil in the same sauté pan.
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Add the broccoli and season with salt and pepper, tossing to combine.
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Sauté for 4 to 5 minutes, stirring occasionally, until the broccoli is cooked and tender, but still slightly crispy.
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Transfer broccoli to a separate plate, and set aside.
Cheddar Cheese Sauce:
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Heat the butter in the same sauté pan (or a separate saucepan) until melted. Add garlic and sauté for 1 to 2 minutes or until fragrant, stirring occasionally.
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Whisk in the flour until evenly combined and sauté for 1 more minute, stirring occasionally. Gradually add in the stock, whisking to combine.
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Then add in the milk, pepper and salt, and whisk together until smooth.
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Continue cooking until the mixture reaches a simmer and thickens. Then stir in the shredded cheese, and stir until melted.
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Remove from heat and use immediately.
Assemble:
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Toss the cooked chicken and broccoli with the cheese sauce until evenly combined.
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Serve immediately over rice. Or portion the mixture evenly into food storage containers along with the rice, garnishing with an extra sprinkle of shredded cheese and pepper.
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Refrigerate in sealed containers for up to 4 days.
Nutrition
- Calories:Â 810.84kcal
- Fat:Â 28.18g
- Saturated Fat:Â 10.70g
- Trans Fat:Â 0.51g
- Monounsaturated Fat:Â 10.84g
- Polyunsaturated Fat:Â 3.48g
- Carbohydrates:Â 95.25g
- Fiber:Â 5.39g
- Sugar:Â 4.88g
- Protein:Â 43.72g
- Cholesterol:Â 107.50mg
- Sodium:Â 1142.17mg
- Calcium:Â 323.92mg
- Potassium:Â 1051.04mg
- Iron:Â 3.28mg
- Vitamin A: 185.95µg
- Vitamin C:Â 181.13mg
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