Chicken & Rice Meal-Prep Bowl

• 700 g chicken thigh fillets, diced
• 300 g jasmine rice, uncooked
• 2 whole broccoli, cut into florets
• 2 whole carrots, julienned
• 4 tbsp soy sauce, gluten-free tamari
• 2 tbsp honey
• 3 clove garlic, minced
• 2 tbsp ginger, grated
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 1 tsp sesame seeds

Steps

1. 1

   Cook the rice per packet instructions (roughly 300g rice to 450mL water, covered, 12 minutes, then rest 5 minutes off the heat).

   Start 17 min timer
2. 2

   While the rice cooks, whisk the tamari, honey, garlic, ginger, and sesame oil in a bowl — this is both the marinade and the sauce, no need for two batches.

3. 3

   Toss the diced chicken in half the sauce mix. Heat the vegetable oil in a large pan over medium-high and cook the chicken 8-10 minutes, stirring occasionally, until browned and cooked through.

   Start 10 min timer
4. 4

   While the chicken cooks, steam or microwave the broccoli and carrots 4-5 minutes until just tender-crisp — don't overcook, they'll sit in containers reheating over the coming days.

   Start 5 min timer
5. 5

   Once the chicken's cooked, pour in the remaining sauce and toss 1 minute to glaze.

6. 6

   Divide rice, chicken, broccoli, and carrot evenly across 4 containers. Scatter sesame seeds over each.

Storage & Reheating

Fridge: 4 days in airtight containers — this is the standard Sunday-batch shelf life. Freezer: freezes fine for up to 2 months, though the rice texture is very slightly firmer on reheat. Reheat from fridge in the microwave, 2-3 minutes; from frozen, 5-6 minutes, stirring halfway.