30mBBQ Chicken Meal Prep Bowls
Balanced chicken meal-prep bowls with brown rice, broccoli, corn, black beans, and barbecue sauce. They are simple, fresh-tasting, and portioned for easy lunches.
- Energy
- 643 calories per serving
- Protein
- 47.3 g per serving
- Carbs
- 89.9 g per serving
- Fat
- 11.3 g per serving
- Sodium
- 956 mg per serving
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Cook this recipe
- boneless skinless chicken breasts-1.25 lb
- broccoli florets-4 cups
- frozen corn kernels-1.5 cups
- barbecue sauce-0.5 cups
- water-0.25 cups
- olive oil-1 tablespoon
- garlic powder-1 teaspoon
- canned black beans-1 can
- microwaveable brown rice-2 pouch
- kosher salt-0.5 teaspoons
- black pepper-0.25 teaspoons
Pat the chicken dry and cut it into 1-inch pieces. Rinse and drain the black beans, then season the chicken with salt, black pepper, and garlic powder.
Use a clean cutting board and knife for raw chicken, and wash hands and surfaces after handling it.
Heat the olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and cook for 6 to 8 minutes, stirring occasionally, until browned and cooked through.
Use caution with hot oil to avoid splatter burns.
Check that the chicken reaches 165°F with an instant-read thermometer. Stir in 1/4 cup barbecue sauce and cook for 1 minute, then transfer the chicken to a plate.
Insert the thermometer into the thickest chicken pieces and confirm they reach 165°F before removing from the skillet.
Add the broccoli, frozen corn, and water to the skillet. Cover and cook for 4 to 5 minutes, until the broccoli is bright green and crisp-tender.
Lift the lid away from your face to avoid steam burns.
Stir in the black beans and cook uncovered for 2 to 3 minutes, until everything is hot and lightly seasoned by the pan juices.
Microwave the brown rice according to package directions. Divide the rice, vegetables, beans, and chicken among 4 meal-prep containers, then drizzle with the remaining 1/4 cup barbecue sauce.
Open hot rice pouches carefully, directing steam away from your hands and face.
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