Recipe Meal Prep Chicken Rice Broccolli


Regular Member
26 Apr 2021
Local time
10:01 AM

2 cups of rice, Coconut Oil
1kg chicken breasts (approx 6-7 breasts),
Juice of 1 lemon
4 cloves garlic,
2-3 heads of broccoli, 1/2 cup Greek yogurt, assorted spices of your choice

Cook the rice:
Add 2 cups white rice to a pan.
Add in three and a half cups of water, add 1 tbsp of butter.
Bring to the boil and stir (or just read the instructions on the box of rice, written by the experts. It's a no brainer).
Cut each breast into four equal slices, by cutting on the diagonal, with the knife 30 degrees to the cutting board.

Make the marinade:
Finely dice six cloves of garlic.
Peel the lemon and finely dice half of the lemon rind, do not include the white, it's bitter, like liberal tears.
Add the juice of one whole lemon, don't use the fake stuff.
Add the garlic to the chicken
Add 1 tsp salt, 1 tsp pepper and mix thoroughly

Cook the chicken:
Add some oil to a frying pan.
Bring it to a medium heat, make sure it's sizzling hot by testing it with one small piece of chicken. It's must sizzle, like my cooking channel.
Do not over crowd the pan, we want to fry, not boil the chicken.
Turn when nicely brown, about three minutes, brown is flavor, it must be visually appealing (like me) and cook until the internal temperature reaches, 65C or 150F

Prepare Broccoli:
Turn it upside down and cut the stalks, until the florets fall away. Don't turn it to dust! we want to.
Grab a large pan and half full of water, bring to the boil.
Add the broccoli, cook until fork tender, approx. five minutes.
Drain the broccoli. Replace the hot water with cold to shock the broccoli, to retain texture and color.
Add a 1tsb of butter and give it a mix, so it's pretty and glistening.

Prepare the yoghurt
Place 1 cup of full fat Greek yoghurt in a bowl
Add 1tsp cumin
Add 1/2 tsp cayenne
Add 1tsp rosemary
Rosemary and chicken is a great combo.
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