Ingredients
Scale
- 2 cups dried brown rice
- 1 can (15 oz) black beans, drained & rinsed
- 1 can (15 oz) chickpeas, drained & rinsed
- 1 large head broccoli, cut into florets
- 1 lb boneless skinless chicken breast
- 2 tbsp olive oil
- 1 lemon, juiced
- 2 tbsp tahini
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions
- Cook rice according to package instructions.
- Toss chickpeas with 1 tbsp olive oil, salt, and garlic powder; roast at 400°F for 20 minutes.
- Steam broccoli florets for 5–7 minutes until tender-crisp.
- Season chicken with salt and pepper; pan-sear in remaining oil over medium heat for 6–7 minutes per side. Shred after resting.
- Whisk lemon juice, tahini, and 1 tsp water for sauce.
- Divide into 5 containers: ½ cup rice, ¼ cup beans, ¼ cup chickpeas, ½ cup broccoli, ½ cup chicken, and drizzle with sauce.
Notes
- Cook rice in bulk and store for up to 5 days or freeze extras.
- Swap chicken for tofu or lentils for a vegetarian option.
- For extra crunch, add sunflower seeds before serving.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Method: Roasting, Steaming, Pan-Searing
- Cuisine: American
- Diet: High-Protein
Nutrition
- Serving Size: 1 container
- Calories: 420 Kcal
- Sugar: 4g
- Sodium: 380mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 52g
- Fiber: 12g
- Protein: 32g
- Cholesterol: 65mg
