Let’s meal prep for the week in under an hour

Ingredients

• 2 cups Long Grain White Rice (rinsed until water runs clear)
• 1 lb Ground Chicken (lean, 93% lean)
• 2 cups Broccoli Florets (cut into bite‑size pieces)
• 1 cup Snow Peas (trimmed)
• 1 cup Carrots (shredded)
• 3 tablespoons Soy Sauce (low‑sodium preferred)
• 1 tablespoon Sesame Oil (toasted, for flavor)
• 2 tablespoons Honey (raw or light)
• 1 teaspoon Fresh Ginger (peeled and grated)
• 2 cloves Garlic (minced)
• 2 tablespoons Green Onions (thinly sliced, for garnish)
• 1 tablespoon Olive Oil (for cooking chicken)

Instructions

1. Cook the Rice

   Rinse 2 cups of rice until water runs clear, then combine with 2 ½ cups water in a medium saucepan. Bring to a boil, cover, reduce heat to low and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes.

   Time: PT20M

2. Prepare the Sauce

   In a mixing bowl whisk together soy sauce, sesame oil, honey, grated ginger, and minced garlic until smooth.

   Time: PT5M

3. Cook Ground Chicken

   Heat 1 tablespoon olive oil in a large skillet over medium‑high heat. Add 1 lb ground chicken, breaking it up with a spatula. Cook, stirring occasionally, until no longer pink, about 7 minutes.

   Time: PT7M

4. Stir‑Fry Vegetables

   Add broccoli florets, snow peas, and shredded carrots to the skillet with the chicken. Stir‑fry over high heat for 5 minutes, until vegetables are crisp‑tender.

   Time: PT5M

5. Combine Sauce and Finish

   Pour the prepared sauce over the chicken‑vegetable mixture. Toss to coat and cook for another 3 minutes, allowing the sauce to thicken slightly.

   Time: PT3M

6. Assemble the Bowls

   Divide the cooked rice among 4 meal‑prep containers. Top each with an equal portion of the chicken‑vegetable mixture. Garnish with sliced green onions.

   Time: PT3M

Nutrition Facts

Calories

410

Protein

30 g

Carbohydrates

45 g

Fat

10 g

Fiber

5 g