Chicken & Broccoli on a bed of Jasmine Rice

Chicken & Broccoli on a bed of Jasmine Rice. 

A blog by: Nina

Inspiration by: Lily

Eating healthy can be such a drag sometimes, but what if it didn’t have to be? Nina & Lily would love to start sharing recipes that are helping them see progress during their fitness journeys, starting with one of their more basic BUT delicious weekly prep meals, the ever famous chicken, broccoli & rice! Remember, you can always go off script & make it your own! 

Prep: 15 minutes 

Chicken cook time: 8 hours *that’s the secret- you’re welcome*

Rice cook time: 40 minutes

Broccoli cook time: 18-20 minutes 

Serves: 4-6 people

 *or will yield 6 prepped meals*

Ingredients:

1 pack of bone-in thighs 

1 pack of chicken breasts 

(our fave brands are GreenWise or Perdue from Publix*) 

A drizzle of olive oil

1 sazon packet- Goya product

2 tablespoons of cajun seasoning 

Black pepper to taste – because that’s your business*

3 teaspoons of adobo- Goya product 

1 tablespoon of adobo- Goya product (for broccoli) 

4 bay leaves (going into chicken crockpot mix) 

1 tablespoon of chopped garlic 

2 cups of jasmine rice 

1 bag of frozen broccoli 

Salt (for rice) 

Sriracha (for spice) 

Cooking spray 

Utensils to use: 

Rice cooker

Crockpot

Tongs

Measuring utensils 

Baking sheet (aluminum foil if you don’t want to ruin your pan)

Food scale- if you are counting calories. 

Instructions:

The night before: 

Throw all of the seasonings into a gallon bag with the chicken and let it marinate overnight! * remember to shake the bag well! You want all of the seasoning to cover the chicken*

{A drizzle of olive oil

1 sazon packet- Goya product

2 tablespoons of cajun seasoning 

Black pepper to taste – because that’s your business*

3 teaspoons of adobo- Goya product 

1 tablespoon of chopped garlic }

Leave the bay leaves out, you will use those when you put the chicken in the crockpot the next morning. 

8 hours before you plan to serve your chicken, put it all in a crockpot with the marinade & set it to low. 

*wait for your house to smell delish around hour 4*

45 minutes before you serve: 

Get that rice cooker out- yes, make it easy on yourself and get a RICE COOKER. 

Fill it up to line number 3 then put 3 cups into the cooker and press cook.

(For some extra flavor we like to put a pinch of salt and a drizzle of olive oil into the water before closing the lid.)

*wait patiently* 

25 minutes before you serve: 

Prep: 1 minute

Spray baking sheet with your cooking spray. 

Put all the broccoli onto the baking sheet & drizzle with a little bit of olive oil. 

Sprinkle 1 tablespoon of adobo evenly over broccoli. 

Place in the oven for 18-20 minutes.

They should have a little charred effect to the tops once they are ready. Well, that’s how Nina & Lily like them anyway. 

Let cool for about 5 minutes before serving. 

Once the chicken is done, get out your serving plates because YOU ARE READY TO EAT! 

First, you want to measure out a 1/2 cup of rice, then weigh out 4 oz. of the chicken. It should just pull right apart. If you don’t have a scale then just make sure the portion size is no larger than the size of your palm. 

Once your broccoli has rested, then you can place them on top of your chicken & rice or around the sides of your rice & chicken. 

The reason we specify is that Nina likes to eat her meals on a plate sitting at the table & Lily prefers a more casual style dining experience on the living room lounge chair, in a bowl, so she can swirl everything around together. 

For some extra flavor, you can add some Sriracha to the top!  

You do what makes you feel good! 

What’s your favorite way of eating dishes such as these- formal dining or sitting on the couch watching your favorite show? 

We hope you enjoy it! 

Estimated Calorie total: 450-500 (give or take a few depending on the amount of seasoning you use) 

 EVERY SPRINKLE COUNTS! 

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