Tired of boring, bland meal prep that leaves you dreading lunchtime? Get ready to revolutionize your meal planning with this mouthwatering Balsamic Chicken recipe that combines incredible flavor, nutrition, and convenience in one incredible dish! Imagine tender, juicy chicken infused with rich balsamic flavors, perfectly paired with wholesome brown rice and crisp broccoli - all prepared in under an hour and ready to fuel your week with deliciousness.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 4 boneless, skinless chicken breasts
- 1/2 cup balsamic vinegar
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1 cup broccoli florets
- 1 cup brown rice, cooked
Instructions
- Prepare the marinade by combining balsamic vinegar, olive oil, minced garlic, salt, and pepper in a large mixing bowl. Whisk ingredients together until well blended.
- Place chicken breasts in the marinade, ensuring each piece is thoroughly coated. Cover and refrigerate for at least 15-20 minutes to allow flavors to penetrate the meat.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease with cooking spray.
- Remove chicken from marinade and place on prepared baking sheet. Discard remaining marinade.
- Bake chicken for 22-25 minutes, or until internal temperature reaches 165°F (74°C). Use a meat thermometer to check doneness.
- While chicken is baking, steam broccoli florets for 5-7 minutes until tender-crisp. Season lightly with salt and pepper.
- Cook brown rice according to package instructions, typically requiring about 40-45 minutes of total preparation time.
- Once chicken is cooked, let rest for 5 minutes before slicing into strips.
- Divide cooked brown rice, sliced chicken, and steamed broccoli evenly into four meal prep containers.
- Allow meals to cool completely before sealing and refrigerating. These meal prep containers will stay fresh for 3-4 days when stored properly in the refrigerator.
Tips
- Marination is Key: Let your chicken soak in the balsamic marinade for at least 15-20 minutes to maximize flavor absorption.
- Temperature Matters: Always use a meat thermometer to ensure chicken reaches 165°F for safe and perfectly cooked meat.
- Meal Prep Efficiency: Cook rice and steam broccoli simultaneously while chicken is baking to save time.
- Storage Hack: These meal prep containers stay fresh for 3-4 days, making your weekly meal planning a breeze.
- Customize Your Prep: Feel free to swap broccoli with other vegetables like asparagus or green beans for variety.
- Reheat Wisely: When reheating, add a splash of water to keep chicken moist and prevent drying out.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 30g
Protein: 35g
Fat: 12g
Saturated Fat: g
Cholesterol: 95mg
