Buffalo Chicken and Broccoli Meal Prep

This Buffalo Chicken and Broccoli Meal Prep is a simple but incredibly flavorful make-ahead lunch, full of buffalo marinated chicken breast and tender broccoli florets.

Author: Project Meal Plan

Meal Type: Eggs Free

Cuisine: American

Difficulty: MEDIUM

Prep. Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Servings: 4 servings

Calories: 543 kcal per serving

Ingredients

¼ cup - buffalo sauce
2 tablespoons - avocado oil
1 ½ tablespoons - honey
1 tbsp - white vinegar
½ tsp - garlic powder
½ tsp - fine sea salt
¼ tsp - onion powder
¼ tsp - smoked paprika
¼ tsp - black pepper
1 ¼ pounds - chicken breasts
1 ¼ cups - rice of choice
4 cups - broccoli florets
green onions, Ranch dressing, cheddar or blue cheese crumbles

Instructions

In a small mason jar with lid, combine buffalo sauce, 1 tablespoon avocado oil (reserve the rest for cooking), honey, white vinegar, garlic powder, sea salt, onion powder, smoked paprika and fresh ground black pepper. Put the lid on tightly and shake until well mixed (you can also use a bowl and whisk). To a medium mixing bowl, add the raw chicken breast pieces. Drizzle half of the sauce over the chicken breast and set the rest aside for later. Stir gently until the chicken is coated in sauce. Cover and let marinate for about 30 minutes (store in the fridge if marinating for any longer, up to 12 hours).
While the chicken is marinating, start cooking the rice according to package directions, or method of choice. Feel free to reduce or increase the amount of rice to your liking. I use my Instant Pot to cook 1 1/4 cup dry white rice, which makes about 3 3/4 cups of cooked rice to divide between 4 meals. Once the rice is done, set aside to cool until the chicken and broccoli are done.
In a large skillet or Dutch oven, heat 1 tablespoon avocado oil over medium heat. When hot, add the chicken to the skillet in an even layer. Let the chicken cook until browning (about 4-5 minutes), then flip pieces and cook for another 4 minutes or until the chicken is fully cooked through (you can break the largest piece in half to check).
Once the chicken is fully cooked, add the broccoli florets and the remaining sauce to the pan, then stir until the broccoli is coated with sauce. Continue to cook over medium heat for 2-3 minutes until the broccoli is bright green and barely fork tender (add another 2-3 minutes cook time if you like more tender broccoli). Stir once more and remove the pan from the heat to cool.
Divide the rice and the buffalo chicken broccoli evenly between 4 meal prep containers. Garnish with green onions, ranch dressing, or any kind of cheese you want. Put the lids on and store for up to 4 days in the refrigerator, or up to 3 months in the freezer. To reheat, loosely cover the meal with the lid and microwave on High for 90 seconds to 2 minutes, or until it’s hot and steamy.

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