Here’s a classic, high-protein recipe for Grilled Chicken Breast with White Rice and Steamed Broccoli
a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly dish packed with protein, carbs, and nutrients!
Ingredients
For the Grilled Chicken:
- 6 oz (170g) boneless, skinless chicken breast
- 1 tsp olive oil or avocado oil
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- Salt and pepper (to taste)
For the White Rice:
- 1/2 cup uncooked white rice (or 1.5 cups cooked)
- 1 cup water or low-sodium chicken broth
For the Steamed Broccoli:
- 1.5 cups broccoli florets
- Optional seasoning: lemon juice, garlic powder, or a sprinkle of Parmesan
Instructions
1. Cook the White Rice:
- Rinse the rice under cold water.
- Combine rice and water (or broth) in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until tender. Fluff with a fork.
2. Grill the Chicken:
- Preheat a grill or grill pan to medium-high heat.
- Pat the chicken breast dry and brush with olive oil. Season with garlic powder, paprika, salt, and pepper.
- Grill for 6-8 minutes per side until the internal temperature reaches 165°F (74°C). Let 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-crisp.
- Season with salt, pepper, and optional lemon juice or Parmesan.
4. Assemble the Meal:
- Plate the grilled chicken alongside white rice and steamed broccoli.
- Optional: Drizzle with a touch of hot sauce or soy sauce for extra flavor.
Macros (Approximate)
- Calories: ~450-500 kcal
- Protein: ~45-50g (from chicken)
- Carbs: ~45-50g (from rice and broccoli)
- Fats: ~5-8g (from olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken breast provides essential amino acids for muscle repair and growth.
- Complex Carbs: White rice offers quick energy for workouts and recovery.
- Nutrient-Dense Veggies: Broccoli adds vitamins (C, K), fiber, and antioxidants.
- Quick & Meal-Prep Friendly: Easy to cook in bulk and store for 3-4 days.
Pro Tips
- Boost Flavor: Marinate chicken in soy sauce, honey, and ginger for 30 minutes before grilling.
- Lower Carbs: Swap white rice for cauliflower rice or quinoa.
- Extra Healthy Fats: Add 1/4 avocado or a drizzle of tahini.
- Meal Prep: Grill extra chicken and cook rice in bulk for quick weekday meals.
Enjoy this classic, protein-packed meal to fuel your workouts and recovery! 🍗🍚🥦💪