Microwave Chicken and Broccoli Bowl
A quick and easy chicken and broccoli bowl that comes together entirely in the microwave. Perfect when you need dinner on the table in 10 minutes.
PROTEIN 36g
CALORIES 380
P:E RATIO 0.9
TIME 11m
YIELD 2
P:E 0.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cups pre-cooked chicken, diced 36G PROTEIN
3 cups broccoli florets HIGH FIBER
1 cup instant rice CARB BASE
2 tbsp soy sauce FLAVOR
1 tbsp sesame oil FLAVOR
1 tsp garlic powder FLAVOR
2 cups water FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 3 days.
- Batching: Use leftover rotisserie chicken for the fastest version.
- Reheat: Microwave 2-3 minutes. Add a splash of soy sauce if it dried out.
EXECUTION STEPS
01
THE MACRO PREP
Place instant rice and water in a large microwave-safe bowl. Microwave 5 minutes.
02
VEGGIE STEAM-SAUTÉ
Add broccoli florets on top, cover, and microwave 3 minutes more.
03
HIGH HEAT SEAR
Stir in pre-cooked chicken, soy sauce, sesame oil, and garlic powder.
04
THE ASSEMBLY
Microwave 1 more minute until everything is hot.
05
STEP 5
Divide between 2 bowls.
PRIMARY CATEGORY
EXPLORE MORE Microwave ProteinFULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 cups pre-cooked chicken, diced
- 3 cups broccoli florets
- 1 cup instant rice
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp garlic powder
- 2 cups water