Description
A high-protein, balanced dinner with tender chicken over fluffy rice, smothered in a rich garlic sauce, steamed broccoli, and sautéed spinach. Perfect for meal prepping with vibrant flavors and textures.
Ingredients
Sliced Chicken Breast
2 Cups Dry Long-Grain White Rice
Garlic Cream Sauce (Homemade: ½ cup heavy cream, ¼ cup butter, 4 cloves garlic, 1 cup grated Parmesan, 1 tsp soy sauce)
3 Cups Steamed Broccoli
2 Cups Sautéed Baby Spinach
Fresh Parsley and Lemon Zest for Garnish
Instructions
Rinse rice and cook in 4 cups water per 2 cups rice until tender
Sauté garlic in butter until fragrant
Add chicken strips and cook until browned
Pour in Parmesan and soy sauce, stir to coat
Simmer for 5 minutes until sauce thickens
Blanch broccoli florets in boiling water for 3 minutes
Sauté spinach until wilted
Divide rice among containers, top with chicken and sauce, vegetables, and garnish
Notes
Use non-reactive cookware for garlic sauce to avoid off-flavors
Meal prep in glass containers for optimal reheating
Reheat in microwave or oven, adding a splash of water to prevent drying
- Prep Time: 15
- Cook Time: 25
- Category: Dinner
- Method: Stovetop & Steaming
- Cuisine: American-Fusion
Nutrition
- Serving Size: 1 Bowl
- Calories: 550
- Sugar: 3g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 10g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 40g
- Cholesterol: 130mg