pre poo with oil

20 MINUTE MEAL- PREP CHICKEN, RICE AND BROCCOLI

My chicken meal prep recipe is one of the easiest and fastest options you can make. In just 20 minutes, you’ll have meals ready for the entire week—super convenient!

INGREDIENTS

Rice Ingredients:

  • 1 cup jasmine rice
  • 2 cups water
  • ¾ tsp salt
  • 1 tbsp coconut oil (or any oil)

Chicken Ingredients:

  • 4 boneless, medium-sized chicken breasts
  • Salt
  • Pepper
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp garlic powder
  • 1 tsp brown sugar
  • 1 tbsp olive oil

Broccoli Ingredients:

  • 3 cups broccoli florets
  • Water (for steaming)

INSTRUCTIONS

For the Rice:

  • In a medium-sized saucepan, combine 2 cups of water and oil. Bring to a boil.
  • Once it boils, stir in the rice, then cover the saucepan with a lid and reduce the heat to low.
  • Let it simmer for about 15 minutes until all the water is absorbed. Remove from heat and set aside.

For the Chicken:

  • Rub the chicken breasts with garlic powder, salt, pepper, paprika, cumin, and brown sugar.
  • Heat 2 tablespoons of olive oil in a large skillet over medium heat.
  • Add the chicken to the skillet and cook for 5 minutes on the first side until grill marks form.
  • Flip the chicken and cook for another 5 minutes.
  • Turn off the heat and let the chicken rest in the pan.
  • Remove the chicken from the pan and cut it into smaller pieces.

For the Broccoli:

  • Soak the broccoli florets in salty water for about 5 minutes, then drain.
  • Boil water in a large pot, then add the broccoli and blanch for 1 minute. Drain and set aside. OR Place the broccoli in a microwave-safe bowl with 3 tablespoons of water. Cover with plastic wrap and microwave on high for 3 minutes.

NOTES: To make this in 20 minutes: Start by marinating the broccoli, then cook the rice while you fry the chicken. Multitasking in this way saves time!

ASIAN TURKEY “FRIED” RICE (MEAL PREP)

Take your meal prep to the next level with this Healthy Asian Ground Turkey Fried Rice! This lightened-up version of a Chinese takeout favorite combines leftover rice with crunchy veggies, lean ground turkey, fried eggs, and a simple yet flavorful Asian stir-fry sauce. Perfect for a quick, nutritious meal

INGREDIENTS

For the Fried Rice:

  • 4 teaspoons sesame oil (divided, or substitute with coconut oil or olive oil)
  • 1 lb ground turkey (450 grams)
  • 2 large garlic cloves, minced
  • 1 teaspoon fresh ginger, minced (or 2 teaspoons ground ginger)
  • 2 large carrots, shredded (about 2 cups)
  • 2 cups white cabbage, chopped (approximately ¼ head, depending on size)
  • 1 bell pepper, chopped (any color; red adds a vibrant touch)
  • 4 eggs, whisked
  • 1 ½ cups edamame, shelled
  • 3 cups cooked rice (or substitute with cauliflower rice)
  • 4 scallions, thinly sliced (green and white parts)
  • Fresh cilantro, roughly chopped (a large handful)
  • Sriracha, optional, for serving

For the Sauce:

  • ½ cup reduced-sodium soy sauce
  • 1 teaspoon fish sauce
  • 2 tablespoons rice vinegar

INSTRUCTIONS

1. Prepare the Sauce: In a small bowl, whisk together soy sauce, fish sauce, and rice vinegar. Set aside.

2. Cook the Turkey: Heat 2 teaspoons of sesame oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it into small pieces with a wooden spoon, until no longer pink. Remove the turkey from the skillet and set aside.

3. Sauté Garlic and Ginger: Add the remaining 2 teaspoons of sesame oil to the skillet. Add garlic and ginger, cooking until fragrant, about 30 seconds to 1 minute, stirring frequently.

4. Cook the Vegetables: Add the carrots, cabbage, and bell pepper to the skillet. Sauté for 3–4 minutes, stirring occasionally, until the vegetables begin to soften.

5. Scramble the Eggs: Push the vegetables to one side of the skillet. Pour in the whisked eggs and scramble them, stirring occasionally. Once cooked, mix the eggs into the vegetables.

6. Combine Everything: Return the cooked turkey to the skillet. Add the edamame and cooked rice. Stir everything together until well combined.

7. Add the Sauce: Pour the prepared sauce over the mixture. Stir thoroughly to ensure the sauce coats all ingredients evenly.

8. Finish and Serve: Turn off the heat and stir in the scallions and fresh cilantro. Serve immediately with a drizzle of sriracha if desired, or portion into containers for meal prep.

Enjoy your Healthy Asian Ground Turkey Fried Rice!