Chicken, Broccoli and Brown Rice Prep Bowl
A lunch for one. Quantities are for a single portion; multiply them to batch cook.
At a glance
- 631 kcal, 54g protein, 78g carbs, 11g fat and 7g fibre per serving (approximate)
- About 20 minutes, preparation and cooking
- Estimated cost £2.27–£2.53 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.
Ingredients
- 175g chicken breast
- ¾ small head of broccoli (about 200g)
- 80g brown rice (dry weight)
- 2 garlic cloves
- 1 tbsp soy sauce
- 1 tsp olive oil
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Cook the chicken breast in a non-stick pan over medium heat until cooked through. Add garlic for the final minute and cook until fragrant. Rest briefly before slicing if needed.
- Slice or chop broccoli.
- Arrange chicken breast, broccoli and brown rice in a bowl and finish with soy sauce and olive oil.
Making it ahead
Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Cooked rice is stricter: chill it within an hour, keep it for a day at most and reheat it only once. Reheat until steaming hot all the way through. How we handle food safety.
Allergens
Contains, based on the usual UK form of each ingredient: Cereals containing gluten, Soybeans. This is not a label check and is not an allergen-free guarantee; always read the packaging.
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