Grilled Chicken Power Plate with Rice and Broccoli
A simple high-protein grilled chicken plate with white rice and steamed broccoli, built for post-workout fuel, meal prep, and clean eating.
Equipment
- Grill pan or grill
- Medium saucepan
- Steamer basket
- Mixing bowl
- Meat thermometer
Ingredients
- 2 boneless, skinless chicken breasts about 6 oz each
- 1 cup uncooked white rice jasmine or basmati preferred
- 2 cups fresh broccoli florets
- 2 tbsp olive oil divided
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp smoked paprika
- 1/2 tsp black pepper
- 1/2 tsp sea salt
- Optional: fresh parsley for garnish
Instructions
- Pound the chicken breasts to an even thickness. Mix 1 tablespoon olive oil, lemon juice, garlic powder, onion powder, smoked paprika, salt, and black pepper. Coat the chicken and let it rest for 15 to 20 minutes.
- Bring 2 cups water to a boil. Add rice and a pinch of salt. Cover, reduce heat, and simmer for 15 to 18 minutes. Remove from heat, rest covered for 5 minutes, then fluff with a fork.
- Steam broccoli florets for 4 to 5 minutes until bright green and tender crisp.
- Heat a grill or grill pan over medium high heat. Brush with the remaining olive oil. Grill chicken for 5 to 7 minutes per side, or until it reaches 165°F / 74°C. Rest for 5 minutes.
- Add rice and broccoli to each plate. Top with grilled chicken, sliced if preferred. Garnish with parsley.
Notes
Nutrition is estimated and may vary by ingredient brand. Serving size is 1 grilled chicken breast, 1 cup cooked rice, and 1 cup steamed broccoli.