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Description
A high-protein meal prep bowl featuring crispy baked orange chicken, fluffy brown rice, and steamed broccoli for a balanced, flavorful lunch option that’s easy to prepare in advance.
Ingredients
- 1.5 lbs boneless, skinless chicken breast, cut into bite-sized cubes
- 1 cup fresh orange juice
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 cup uncooked brown rice
- 4 cups broccoli florets
- 2 tablespoons cornstarch (for coating chicken)
- 1 tablespoon vegetable oil
- Salt and pepper to taste
- Sesame seeds and green onions for garnish (optional)
Instructions
- Preheat oven to 400°F (200°C). Toss chicken cubes with cornstarch, salt, and pepper. Spread on a baking sheet and bake for 15-20 minutes until golden and cooked through.
- In a saucepan, combine orange juice, soy sauce, honey, garlic, and ginger. Bring to a simmer over medium heat and cook for 5-7 minutes until thickened. Add baked chicken to the sauce and toss to coat.
- Meanwhile, cook brown rice according to package instructions (about 20 minutes). Steam broccoli florets for 5 minutes until tender-crisp.
- Divide rice, broccoli, and orange chicken evenly into 4 meal prep containers. Garnish with sesame seeds and green onions if desired.
- Let cool before sealing and refrigerate for up to 4 days. Reheat in microwave before eating.
Notes
- For extra protein, add edamame or tofu to the bowls.
- Use tamari instead of soy sauce for a gluten-free option.
- Adjust honey for sweetness level; this recipe keeps it moderate for lower calories.
- Chicken can be air-fried instead of baked for crispier texture without added oil.