Simple Grilled Chicken with Rice and Broccoli Recipe

After an intense workout, your body craves the right nutrients to recover and grow stronger. One meal stands out as the gold standard among bodybuilders: Grilled Chicken with Rice and Broccoli. It’s simple, effective, and incredibly satisfying. Packed with lean protein, fast-digesting carbs, and essential vitamins, this classic meal fuels your muscles and supports optimal recovery. Let’s dive into this easy, powerful recipe that fits perfectly into any fitness-focused lifestyle.

Ingredients You Will Need

Before you start cooking, gather the following simple, clean ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 1 cup uncooked white rice (preferably jasmine or basmati)
• 2 cups fresh broccoli florets
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon sea salt
• Optional: fresh parsley for garnish

How to Make Grilled Chicken with Rice and Broccoli

1. Marinate the Chicken

First, place the chicken breasts between two pieces of plastic wrap or parchment paper. Pound them lightly to even thickness. This step ensures even cooking and keeps the chicken juicy.

In a small bowl, mix together 1 tablespoon of olive oil, lemon juice, garlic powder, onion powder, smoked paprika, salt, and pepper. Coat the chicken breasts with this marinade, making sure they are evenly covered.

Set the chicken aside for at least 15–20 minutes. If you have more time, marinate it for up to 2 hours in the fridge for deeper flavor.

2. Cook the Rice

While the chicken marinates, prepare the rice. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt. Stir once, then lower the heat to a gentle simmer.

Cover the saucepan with a lid and let the rice cook for about 15–18 minutes, or until all the water is absorbed. Once done, remove it from the heat and let it sit, covered, for another 5 minutes. Fluff the rice gently with a fork before serving.

Choosing white rice, especially jasmine or basmati, ensures fast digestion and quick glycogen replenishment — exactly what your muscles need post-workout.

3. Steam the Broccoli

Meanwhile, steam the broccoli. Place a steamer basket in a pot filled with about an inch of water. Bring the water to a boil, then add the broccoli florets.

Cover the pot and steam for about 4–5 minutes, until the broccoli turns bright green and becomes tender-crisp. Steaming preserves the nutrients and keeps the broccoli’s texture just right — not soggy, not raw.

If you don’t have a steamer basket, you can simply boil the broccoli in salted water for about 2 minutes and then immediately plunge it into ice water to maintain that vibrant color and crunch.

4. Grill the Chicken

Now it’s time to grill. Preheat your grill (or grill pan) over medium-high heat. Brush it lightly with the remaining 1 tablespoon of olive oil to prevent sticking.

Place the marinated chicken breasts on the hot grill. Cook for about 5–7 minutes on each side, depending on thickness, until the internal temperature reaches 165°F (74°C).

Let the chicken rest for 5 minutes after grilling. Resting allows the juices to redistribute, keeping the meat tender and moist.

5. Plate and Serve

Finally, assemble your plate. Place a generous scoop of fluffy rice, a handful of steamed broccoli, and one grilled chicken breast on each plate.

Optionally, sprinkle a little fresh parsley over the chicken for a pop of color and freshness.

This meal not only looks vibrant but also delivers the perfect balance of macronutrients for muscle recovery and growth.

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Tips for the Best Post-Workout Meal

• Keep seasonings simple to avoid unnecessary sodium or hidden sugars.
• Use jasmine or basmati rice for better texture and a quick energy boost.
• Rest your chicken before slicing to lock in moisture.
• Steam broccoli lightly to retain its powerful antioxidants and crispness.
• Portion properly: Adjust the amounts based on your specific calorie and macronutrient goals.

Following these tips ensures that your post-workout meal isn’t just healthy, but also delicious every time.

Nutrition Information (Per Serving)

Nutrient	Amount
Calories	470 kcal
Protein	42 g
Fat	14 g
Saturated Fat	2 g
Carbohydrates	42 g
Fiber	3 g
Sugar	2 g
Cholesterol	95 mg
Sodium	410 mg

Serving Size: 1 grilled chicken breast, 1 cup cooked rice, 1 cup steamed broccoli
Yields: 2 servings

Note: Nutrition facts are estimated and can vary depending on specific ingredient brands.