Print

Easy Meal Prep Chicken and Broccoli Bowls

easy meal prep chicken and broccoli bowls - featured image
Print Recipe

A reliable and delicious meal prep recipe featuring juicy chicken thighs and crisp-tender broccoli in a savory garlic-soy glaze. This dish is designed to stay moist and flavorful for days, making it perfect for busy weeknights.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 1 head fresh broccoli, cut into bite-sized florets
  • 1/4 cup low-sodium soy sauce (divided)
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons honey
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water
  • 1 tablespoon cooking oil (for skillet)
  • Pinch of red pepper flakes (optional)
  • Sesame seeds for garnish

Instructions

  1. Pat chicken thighs dry and cut into 1-inch cubes. Place in a bowl with 2 tablespoons soy sauce, half the garlic, and half the ginger. Let marinate while prepping vegetables.
  2. Wash and cut broccoli into florets. If stems are thick, peel and slice into coins.
  3. In a small bowl, whisk together remaining 2 tablespoons soy sauce, honey, remaining garlic, ginger, sesame oil, and red pepper flakes.
  4. Ensure the cornstarch slurry is smooth with no lumps.
  5. Heat a large skillet over medium-high heat with 1 tablespoon oil. Add chicken in a single layer and sear for 3-4 minutes until golden. Flip and cook another 3-4 minutes until done. Remove chicken to a plate.
  6. In the same pan, add a splash of water and broccoli. Cover and steam for 2-3 minutes until tender-crisp. Remove lid to evaporate excess water.
  7. Return chicken to the pan with broccoli. Pour sauce mixture over everything and stir to coat. Let bubble for 1 minute.
  8. Stir in the cornstarch slurry and cook for 30 seconds until the sauce is glossy and thickened.
  9. Divide mixture into meal prep containers, serve over rice or cauliflower rice, and garnish with sesame seeds.

Notes

Chicken thighs are preferred over breasts to prevent drying out during reheating. Patting the chicken dry is crucial for a good sear. The sauce thickens quickly with cornstarch, so stir the slurry before adding. Store in airtight glass containers for up to 4 days. Flavors improve after sitting in the fridge for a day.

Nutrition

Keywords: chicken and broccoli, meal prep, healthy lunch, easy dinner, chicken thighs, soy sauce glaze, gluten-free option, low carb

Find it online: https://tomyumy.com/easy-meal-prep-chicken-and-broccoli-bowls/