Chicken & Rice Power Bowl

Ingredients

• Chicken breast180 g
• Long grain rice (dry)80 g
• Broccoli120 g
• Extra virgin olive oil9 g
• Spice mix3 g

Method

1. 1Cook the riceCook the rice with a pinch of salt.
2. 2Sear, rest and slice the chickenSear the seasoned chicken four minutes per side, then rest and slice.
3. 3Steam the broccoli and assembleSteam the broccoli, assemble, finish with olive oil.

Why this recipe works

Searing the chicken hard and then resting it before slicing keeps the meat juicy even after a night in the fridge, which is why this bowl survives batch cooking better than most. Rice, steamed broccoli and a finishing spoon of olive oil keep the components separate and easy to scale up or down. It is the workhorse of the plan: predictable macros, low cost per serving, no technique required.

Prep, storage & reheating

• Season the chicken with the spice mix before it hits the pan and leave it undisturbed for the first four minutes so it builds a proper crust.
• Steam the broccoli only until it squeaks — carried into a reheated portion, softer florets turn watery.

Cool the components promptly, then refrigerate them covered, ideally with the rice in its own container. Reheat once, until piping hot all the way through, and take particular care with the rice: cool it quickly after cooking, refrigerate without delay and never reheat it more than once. Add the finishing olive oil after reheating.

Prepping this for the week

Scaling one serving into several days is a planning problem: protein per portion, cost per week and the time you have to cook in one block.

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