Soy Ginger Chicken and Broccoli Meal-Prep Bowls
In short: Sheet-pan soy ginger chicken, roasted broccoli and carrots over rice, divided into four containers. A balanced meal-prep lunch that keeps four days. It takes about 55 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 30 min
- Total
- 55 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 540 kcal
Meal-prep bowls only work if the food still tastes good on day four. This version roasts chicken thighs and vegetables on two trays while the rice cooks, then finishes everything with a glossy soy, honey and ginger sauce. Thighs stay juicy when reheated, and the broccoli is roasted until just tender so it does not turn to mush. One hour on Sunday covers four lunches.
Instructions
- Heat the oven to 220°C (425°F) and line two baking trays with baking paper. Rinse the rice in a sieve until the water runs nearly clear.
- Put the rice, the 400 ml of water and a pinch of salt in a saucepan. Bring to a boil, cover, turn the heat to its lowest setting and cook for 12 minutes. Leave covered off the heat for 10 minutes, then fluff with a fork.
- Whisk all the sauce ingredients in a small bowl. Toss the chicken with 3 tablespoons of the sauce and 1 tablespoon of the sunflower oil, and set the rest of the sauce aside.
- Spread the chicken on one tray. On the other, toss the broccoli and carrots with the remaining oil and a pinch of salt in a single layer.
- Roast both trays for 20 to 25 minutes, turning the vegetables halfway, until they are tender with browned edges and the chicken reaches 74°C (165°F) in the thickest part.
- Simmer the reserved sauce in a small pan for 1 to 2 minutes, stirring, until glossy and slightly thick.
- Rest the chicken for 5 minutes, then slice it thickly. Divide the rice among 4 containers and top with the chicken, broccoli and carrots. Drizzle with the sauce and sprinkle with spring onions and sesame seeds.
- Cool the bowls uncovered for 20 minutes, then lid and refrigerate within 2 hours of cooking. Keep for up to 4 days.
Tips
- Thighs reheat better than breasts. If you use breasts, slice them thickly and check them at 18 minutes, because they dry out faster.
- Swap the rice for quinoa or noodles, or the chicken for baked tofu. Pack the sauce separately if you prefer crisp broccoli.
Questions and answers
How long do chicken meal prep bowls last?
Up to 4 days in airtight containers in the fridge. Cool them within 2 hours of cooking and reheat until steaming hot, to 74°C (165°F).
Can I freeze chicken and rice bowls?
Yes, freeze the chicken and rice for up to 3 months. Broccoli turns soft when frozen, so freeze it separately or steam fresh broccoli when you reheat.
How do I reheat meal prep bowls without drying the chicken?
Sprinkle 1 tablespoon of water over the rice, cover the bowl loosely and microwave for 2 to 3 minutes, stirring halfway, until steaming hot.
How long does it take to make Soy Ginger Chicken and Broccoli Meal-Prep Bowls?
About 55 min in total: 25 min of preparation and 30 min of cooking.
How many calories are in Soy Ginger Chicken and Broccoli Meal-Prep Bowls?
About 540 kcal per serving, with 38 g of protein, 61 g of carbohydrates and 16 g of fat. These values are estimates.
Nutrition per serving
| Calories | 540 kcal |
|---|---|
| Protein | 38 g |
| Carbohydrates | 61 g |
| Fat | 16 g |
| Fiber | 5 g |
| Sugar | 11 g |
| Sodium | 900 mg |
Estimated values, calculated from the ingredients.
