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Crispy Meal Prep Sheet Pan Chicken and Broccoli Rice Bowls

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A quick and easy sheet pan recipe featuring crispy skin-on chicken thighs and roasted broccoli served over fluffy rice. Perfect for meal prep and busy weeknights.

Ingredients

Scale
  • 4 boneless, skin-on chicken thighs
  • 1 large head of broccoli, cut into florets
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste
  • Juice of half a lemon
  • 2 cups cooked white or brown rice
  • 1 tablespoon butter or olive oil
  • Optional: chopped fresh parsley or green onions for garnish

Instructions

  1. Preheat the oven to 425°F (220°C) and allow it to come to temperature for at least 15 minutes.
  2. Pat the chicken thighs dry with paper towels. In a large bowl, toss the chicken with 1 tablespoon olive oil, garlic powder, smoked paprika, salt, and pepper until well coated.
  3. In the same bowl, toss the broccoli florets with the remaining olive oil, a pinch of salt, and pepper. Optionally add a small amount of garlic powder.
  4. Arrange the chicken thighs skin-side up on a sheet pan or on a baking rack set over the pan. Spread the broccoli evenly around the chicken, avoiding overcrowding.
  5. Roast in the oven for 25-30 minutes. At 15 minutes, gently toss the broccoli for even browning. The chicken is done when the skin is golden and crispy and the internal temperature reaches 165°F (74°C).
  6. While roasting, warm the cooked rice in a pot with butter or olive oil, fluffing gently. Add salt or chopped herbs if desired.
  7. Once cooked, squeeze lemon juice over the chicken and broccoli. Divide the rice into bowls, top with chicken and broccoli, and garnish with parsley or green onions if using.
  8. Optional: If chicken skin is not crispy enough, broil for 2-3 minutes watching closely to avoid burning. Let chicken rest for 5 minutes before serving.

Notes

Pat chicken dry to ensure crispy skin. Avoid overcrowding the pan to prevent steaming. Roast at high heat (425°F) for best crispiness. Rest chicken after roasting to keep it juicy. Reheat in oven at 375°F for 10-15 minutes to restore crispness.

Nutrition

Keywords: sheet pan chicken, meal prep, broccoli rice bowls, crispy chicken, healthy dinner, easy recipe, weeknight meal

Find it online: https://tessierecipes.com/crispy-meal-prep-sheet-pan-chicken-and-broccoli-rice-bowls-easy-healthy-recipe/