Lemon Pepper Chicken Bowls With Rice And Roasted Broccoli

Illustration generated by AI. The recipe is hand-curated and checked by MealPrep's allergen, diet and nutrition rules.

American · 40 min · Chicken · gluten-free, high-protein

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Ingredients

• 3/4 lb boneless skinless chicken breasts, cubed
• 3/4 cup brown rice
• 1 lb 2 oz broccoli, cut in florets
• 2 tbsp olive oil
• 1 lemons, juiced and zested
• 1/4 cup grated Parmesan
• 3/4 tbsp butter
• 2 tsp each coarse black pepper, garlic powder, salt

Method (tap to check — screen stays awake)

1. Simmer the brown rice in 3 cups salted water, covered, 35 minutes, or start it first if your package runs longer; it is done when the grains split slightly and no water remains.
2. Heat the oven to 450F. Toss the broccoli with 2 tbsp oil and a heavy pinch of salt and spread it cut-side down on a hot sheet pan.
3. Roast 18 minutes, without stirring, until the flat faces are deeply browned and the stems yield to a knife.
4. Toss the chicken with the remaining oil, the black pepper, garlic powder, salt, and lemon zest.
5. Sear it in a wide skillet over medium-high in a single layer, 3 minutes undisturbed, then toss and cook 3 minutes more until browned all over and reading 165F.
6. Kill the heat, add the butter and lemon juice, and swirl until a glossy sauce forms in the pan.
7. Build the bowls with rice, chicken and its pan sauce, broccoli, and a shower of Parmesan.

Nutrition figures are estimates. Verify allergens on every ingredient label before cooking.

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