Cheesy Broccoli, Chicken and Rice Bowls (Meal Prep)

Langkah-langkah

1. Season the chicken breasts on both sides with salt and pepper.  Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat.  Cook chicken for 4-5 minutes per side, or until the chicken is no longer pink on the inside (and registers 165°F with a meat thermometer).  Transfer the chicken to a plate and let it rest for at least 5 minutes before dicing into bite-sized pieces.

2. Heat the remaining 1 tablespoon olive oil in the same sauté pan.  Add the broccoli and season with salt and pepper, tossing to combine.  Sauté for 4-5 minutes, stirring occasionally, until the broccoli is cooked and tender, but still slightly crispy.  Transfer broccoli to a separate plate, and set aside.

3. Heat the butter in the same sauté pan (or a separate saucepan) until melted.  Add garlic and sauté for 1-2 minutes or until fragrant, stirring occasionally.  Whisk in the flour until evenly combined and sauté for 1 more minute, stirring occasionally.  Gradually add in the stock, whisking to combine.  Then add in the milk, pepper and salt, and whisk together until smooth.  Continue cooking until the mixture reaches a simmer and thickens.  Then stir in the shredded cheese, and stir until melted.  Remove from heat and use immediately.

4. Toss the cooked chicken and broccoli with the cheese sauce until evenly combined.  Serve immediately over rice.  Or portion the mixture evenly into food storage containers along with the rice, garnishing with an extra sprinkle of shredded cheese and pepper.  Refrigerate in sealed containers for up to 4 days.