Ingredients
Scale
- 4 oz raw boneless, skinless chicken breast (per serving)
- 1/2 cup cooked quinoa or brown rice (per serving)
- 1 cup broccoli florets
- 1/4 cup natural creamy peanut butter
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 teaspoon sriracha (adjust to desired heat)
- 1/2 lime, juiced
Instructions
- Step 1: Preheat oven to 400°F (200°C) and season the chicken breasts with salt and pepper. Bake or pan-fry the chicken until fully cooked (internal temperature of 165°F/74°C), about 20-25 minutes. Once cooled slightly, dice or shred the chicken.
- Step 2: While the chicken cooks, prepare the base and vegetables. Cook the quinoa or brown rice according to package directions. Steam or blanch the broccoli florets until tender-crisp (about 3-4 minutes).
- Step 3: Prepare the Spicy Peanut Sauce by whisking together the peanut butter, soy sauce, honey/maple syrup, sriracha, and lime juice in a small bowl until smooth. If the sauce is too thick, add a tablespoon of hot water until it reaches a drizzleable consistency.
- Step 4: Assemble the meal prep bowls. Distribute the cooked quinoa evenly across your containers. Add the cooked chicken and the steamed broccoli to each bowl, ensuring the ingredients are separated slightly for easier reheating.
- Step 5: Drizzle the peanut sauce over the chicken and vegetables just before serving, or store the sauce in a small separate container within the lunch box to maintain freshness and texture until ready to eat. Store sealed bowls in the refrigerator for up to 4 days.
Notes
- For maximum freshness, always store the spicy peanut sauce in a small separate container within your lunch box; this prevents the rice or quinoa from getting soggy and keeps the texture perfect for up to 4 days.
- When reheating, remove the separate sauce container first, then warm the chicken, grains, and broccoli in the microwave for 60 to 90 seconds until warm, adding the sauce only after heating.
- Boost the flavor and crunch just before eating by garnishing your bowl with a sprinkle of chopped peanuts, sesame seeds, or freshly chopped cilantro.
- Chef's Tip: If you need to adjust the sauce consistency, substitute the optional hot water with a tablespoon of hot chicken or vegetable broth to add an extra layer of savory depth to the peanut dressing.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 Meal Prep Container (approx. 450g)
- Calories: 540
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 3.5g
- Trans Fat: 0g
- Protein: 5g