Grilled chicken breast with brown rice and steamed broccoli.

 Here’s a classic bodybuilding staple recipe for Grilled Chicken Breast with Brown Rice and Steamed Broccoli

a balanced, high-protein meal perfect for fueling muscle growth, recovery, and overall health!

Ingredients(Serves 1)

   For the Grilled Chicken:

- 1 boneless, skinless chicken breast (6-8 oz / 170-225g)

- 1 teaspoon olive oil or avocado oil

- Salt and pepper (to taste)

- Optional seasoning: garlic powder, paprika, lemon zest, or dried herbs (e.g., thyme, rosemary)


   For the Brown Rice:

- 1/2 cup uncooked brown rice (or 1.5 cups cooked)

- 1 cup water or low-sodium chicken broth


   For the Steamed Broccoli:

- 1.5 cups fresh broccoli florets

- Optional seasoning: lemon juice, garlic powder, or a sprinkle of Parmesan


Instructions

1. Cook the Brown Rice:

   - Rinse the brown rice under cold water.

   - In a small saucepan, combine the rice and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender and liquid is absorbed. Fluff with a fork.


2. Prep the Chicken:

   - Preheat a grill, grill pan, or skillet over medium-high heat.

   - Pat the chicken breast dry with paper towels. Brush with olive oil and season generously with salt, pepper, and optional spices.

   - Grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C). Let it rest for 5 minutes before slicing.


3. Steam the Broccoli:

   - Bring a pot of water to a boil and place a steamer basket on top. Add broccoli florets, cover, and steam for 4-5 minutes until tender but still crisp. Alternatively, microwave broccoli in a bowl with 1-2 tablespoons of water for 3-4 minutes.

   - Season with salt, pepper, and optional lemon juice or Parmesan.


4. Assemble the Meal:

   - Plate the sliced grilled chicken alongside the brown rice and steamed broccoli.

   - Optional: Drizzle with a touch of hot sauce, soy sauce, or tahini for extra flavor.


Macros (Approximate)  

- Calories: ~450-500 kcal  

- Protein: ~45-50g (from chicken and rice)  

- Carbs: ~45-50g (from brown rice and broccoli)  

- Fats: ~8-10g (from olive oil and chicken)  


Why This Meal is Great for Bodybuilders:

- High-Quality Protein: Chicken breast is lean, packed with essential amino acids, and ideal for muscle repair and growth.  

- Complex Carbs: Brown rice provides slow-digesting carbs and fiber for sustained energy.  

- Nutrient-Dense Veggies: Broccoli adds vitamins (C, K), minerals, and fiber with minimal calories.  

- Meal Prep Friendly: Cook chicken, rice, and broccoli in bulk for easy portioning throughout the week.  


Pro Tips:

- Marinate the Chicken: For extra flavor, marinate the chicken in Greek yogurt, lemon juice, and spices for 30+ minutes before grilling.  

- Rice Alternatives: Swap brown rice for quinoa, cauliflower rice, or sweet potatoes for variety.  

- Add Healthy Fats: Top with 1/4 avocado or a handful of nuts for more calories and fats during bulking phases.  


Enjoy this timeless, muscle-building combo as a post-workout meal or part of your daily nutrition plan! 🍗🍚🥦💪

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