Homemade Cheesy Broccoli, Chicken and Rice Bowls (Meal Prep)
- Yield 6
- Prep 25 minutes
- Cook 20 minutes
- Total 45 minutes
Homemade Cheesy Broccoli, Chicken and Rice Bowls (Meal Prep) is a chicken recipe on Avoteb. The yield on the card is 6. Plan on 45 minutes from start to plate. The amounts and the method are both on this page.
Ingredients
Yield: 6 servings
- 1.5 pounds boneless skinless chicken breasts
- Kosher salt and freshly-cracked black pepper
- 2 tablespoons olive oil, divided
- 2 heads broccoli, cut into bite-sized florets
- 1 batch cheddar cheese sauce (see below)
- 3 cups cooked rice or quinoa
- extra shredded cheddar cheese*, for topping
- 1 tablespoon butter
- 2 cloves garlic, pressed or minced
- 2 tablespoons flour
- 1/2 cup chicken or vegetable stock
- 1/2 cup warmed milk
- ¼ teaspoon pepper
- ⅛ teaspoon salt
- 1 cup (4 ounces) shredded sharp cheddar cheese*
Method
To Make The Chicken: Season the chicken breasts on both sides with salt and pepper. Warm 1 tablespoon olive oil in a large sauté pan over medium-a hot burner. Leave chicken for 4-5 minutes per side, or until the chicken is no longer pink on the inside (and registers 165°F with a meat thermometer). Move the chicken to a plate and let it rest for at least 5 minutes before dicing into bite-sized pieces.
To Make The Broccoli: Heat the remaining 1 tablespoon olive oil in the same sauté pan. Tip in the broccoli and season with salt and pepper, tossing to combine. Sauté for 4-5 minutes, stirring occasionally, until the broccoli is cooked and tender, but still slightly crispy. Move broccoli to a separate plate, and keep nearby.
To Make The Cheddar Cheese Sauce: Heat the butter in the same sauté pan (or a separate saucepan) until melted. Tip in garlic and sauté for 1-2 minutes or until fragrant, stirring occasionally. Beat in the flour until evenly combined and sauté for 1 more minute, stirring occasionally. Gradually add in the stock, whisking to combine. Then add in the milk, pepper and salt, and whisk together until smooth. Continue cooking until the mixture reaches a let it bubble gently and thickens. Then mix in the shredded chee
To Assemble: Toss the cooked chicken and broccoli with the cheese sauce until evenly combined. Plate while it is hot 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. Refrigerate in sealed containers for up to 4 days.
