Description
A fast, high-protein meal prep recipe featuring roasted chicken and broccoli with a savory Asian-inspired glaze. Ready in 30 minutes and perfect for busy weeknights.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken breast
- 2 large heads broccoli (about 1.2 kg)
- 1/4 cup soy sauce (low sodium preferred)
- 4 cloves garlic, minced
- 1 teaspoon fresh grated ginger (or 1/2 teaspoon ground)
- 1 tablespoon honey
- 1 tablespoon toasted sesame oil
- 1 tablespoon vegetable oil (or avocado oil)
- 1/2 teaspoon red pepper flakes (optional)
- 1 tablespoon sesame seeds (for garnish)
- 2 green onions, sliced (for garnish)
- 1 cup dry rice or quinoa (cooked)
Instructions
- Preheat oven to 400°F (200°C).
- Pat chicken breasts dry with paper towels and cut into 1-inch cubes.
- In a mixing bowl, toss chicken with 2 tablespoons soy sauce, 1 minced garlic clove, and 1/2 teaspoon sesame oil. Let sit for 5-10 minutes.
- Wash broccoli and cut florets into bite-sized pieces.
- In a small bowl, mix remaining 2 tablespoons soy sauce, 1 tablespoon honey, 1 minced garlic clove, 1/2 teaspoon ginger, and 1/2 teaspoon sesame oil to create a glaze.
- Toss broccoli with the glaze and 1 tablespoon vegetable oil. Sprinkle with red pepper flakes if using.
- Line two large baking sheets with parchment paper.
- Spread chicken on one sheet pan and broccoli on the second in single layers (do not crowd).
- Roast for 20-25 minutes, flipping chicken halfway through, until chicken reaches 165°F and broccoli is tender-crisp with charred edges.
- While roasting, cook rice or quinoa according to package directions.
- Assemble bowls with rice/quinoa base, topped with chicken and broccoli. Drizzle with pan juices.
- Garnish with green onions and sesame seeds.
Notes
Do not crowd the pan to ensure roasting instead of steaming. Pat chicken dry before seasoning for better browning. Use a meat thermometer to ensure chicken reaches 165°F. Broccoli does not freeze well; store in fridge for up to 4 days.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6
- Sodium: 680
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 42
- Fiber: 4
- Protein: 38
Keywords: high protein, meal prep, chicken, broccoli, healthy dinner, quick meals, gluten-free option, dairy-free