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Easy Flavor-Packed Chicken and Broccoli Meal Prep Lunch Recipes for Beginners

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A quick and easy chicken and broccoli meal prep recipe with a savory-sweet marinade, perfect for busy weeknights or last-minute lunches. This dish reheats well and keeps its flavor and texture for days.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
  • 4 cups fresh broccoli florets (about 300 g)
  • 2 tablespoons olive oil
  • 1/4 cup soy sauce (60 ml)
  • 2 tablespoons honey
  • 3 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (optional)
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • Cooked rice or quinoa for serving (optional)

Instructions

  1. In a medium bowl, combine soy sauce, honey, minced garlic, grated ginger, and red pepper flakes if using. Add chicken pieces and toss to coat evenly. Let marinate for at least 10 minutes (5 minutes if in a rush).
  2. Wash and cut broccoli into bite-sized florets. Set aside.
  3. Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add marinated chicken (reserve marinade) in a single layer. Cook 4-5 minutes per side until golden brown and cooked through (internal temperature 165°F). Remove chicken and set aside.
  4. Add remaining 1 tablespoon olive oil to the skillet. Add broccoli florets and sauté about 5 minutes until bright green and slightly tender but still crisp. For softer broccoli, add a splash of water and cover for 2 minutes to steam.
  5. Mix cornstarch with water to create a slurry. Pour reserved marinade into skillet with broccoli, bring to a gentle simmer, and whisk in cornstarch slurry. Stir continuously until sauce thickens, about 1-2 minutes.
  6. Return cooked chicken to skillet and toss to coat with sauce and broccoli. Cook another minute to meld flavors and heat through.
  7. Serve immediately over cooked rice or quinoa, or let cool before portioning into meal prep containers. Makes about 4 servings.

Notes

Marinate chicken for at least 10 minutes for best flavor. Avoid overcrowding the pan to get a good sear on the chicken. Stir sauce constantly when adding cornstarch slurry to prevent lumps. For softer broccoli, steam briefly with a splash of water. Use tamari for gluten-free soy sauce. Substitute maple syrup for honey for lower sugar. Firm tofu or chickpeas can replace chicken for a vegetarian version.

Nutrition

Keywords: chicken, broccoli, meal prep, easy recipe, healthy lunch, quick dinner, savory-sweet marinade, gluten-free option, low-carb

Find it online: https://gleefulfork.com/easy-flavor-packed-chicken-and-broccoli-meal-prep-lunch-recipes-for-beginners/