Grilled Chicken with Brown Rice and Steamed Broccoli

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1. Preheat the grill to medium-high heat. 2. In a large bowl, combine olive oil, minced garlic, lemon juice, lemon zest, salt, and black pepper.
3. Add the chicken breasts to the bowl and coat them thoroughly with the marinade. Let it sit for at least 15 minutes.
4. While the chicken is marinating, cook the brown rice according to package instructions.
5. Steam the broccoli florets until tender, about 5-7 minutes.
6. Grill the chicken breasts for 6-7 minutes on each side or until fully cooked and juices run clear.
7. Once cooked, let the chicken rest for 5 minutes before slicing.
8. Prepare the optional sauce by mixing soy sauce and honey in a small bowl.
9. Divide the brown rice, steamed broccoli, and grilled chicken evenly into 7 meal prep containers.
10. Drizzle the lemon-garlic mixture and optional sauce over each portion as desired.

Why this recipe is suitable for 7 portions:

The recipe uses 1 kg (2.2 lb) of chicken breasts, providing approximately 142 grams (5 ounces) per portion, ensuring a high protein intake essential for muscle maintenance and growth. The 630 grams (3.5 cups) of uncooked brown rice yields about 7 cups cooked, offering a balanced source of complex carbohydrates at 90 grams per serving. The 490 grams (7 cups) of broccoli delivers essential vitamins, minerals, and fiber, contributing to overall health and satiety. The olive oil, garlic, and lemon marinade ensures each portion is flavorful and well-seasoned. This balanced meal is ideal for meal prep, providing consistent nutrition across all seven servings. If you need more or fewer portions, simply adjust the ingredient quantities proportionally to maintain the same flavor and nutritional balance.

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