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! 🍗🍚🥦💪