Ingredients
1.5 lbs boneless, skinless chicken breast (cut into 1-inch cubes)
1 tbsp olive oil (for cooking chicken)
Salt & black pepper to taste
1 cup uncooked brown rice
2 cups water or broth
2 cups broccoli florets (fresh or frozen)
2 medium bell peppers (any color, diced)
1/2 medium red onion (thinly sliced)
1 tbsp olive oil (for roasting veggies)
1/4 cup soy sauce or tamari (low-sodium preferred)
2 tbsp honey or maple syrup
1 tbsp rice vinegar
1 tsp fresh ginger (grated)
1 clove garlic (minced)
1 tbsp sesame seeds (optional garnish)
2 tbsp green onions (sliced, optional garnish)
Instructions
1. Pat chicken cubes dry and season with salt and pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Cook chicken 5-7 minutes until golden and cooked through. Remove and set aside.
2. Cook brown rice according to package directions: combine 1 cup rice with 2 cups water or broth, bring to boil, reduce heat to low, cover, and simmer 45 minutes until tender. Fluff with fork.
3. Preheat oven to 400°F (200°C). On a baking sheet, toss broccoli, bell peppers, and red onion with 1 tbsp olive oil, salt, and pepper. Spread in single layer. Roast 15-20 minutes until tender-crisp.
4. Whisk together soy sauce, honey, rice vinegar, ginger, and garlic in a small bowl. Adjust seasonings to taste.
5. Let all components cool slightly. Divide brown rice among 4 freezer-safe containers. Top with equal portions chicken and vegetables. Spoon sauce over each, gently stir to coat.
6. Cool bowls completely to room temperature before sealing. Seal, label with date, and freeze for up to 3 months.
Notes
Customize with other proteins (tofu, chickpeas), grains (quinoa, farro), or vegetables. For best texture, slightly undercook grains and don’t overcook vegetables. Thaw in refrigerator overnight before reheating for best results. Reheat from frozen on 50% power in microwave or in oven at 350°F (175°C) covered. Always reheat to 165°F internal temperature.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Method: Stovetop & Oven
- Cuisine: Asian-inspired
- Diet: Gluten-free (if using tamari)
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 12 g
- Sodium: 800 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 5 g
- Protein: 40 g
- Cholesterol: 85 mg