• Beginner Protein & Muscle Synthesis
One-Pan Chicken & Broccoli Rice Bake
Nutritional Role & Bio-benefit
A no-fuss one-pan meal that delivers lean protein, sulforaphane-rich broccoli, and brown rice complex carbs. Sulforaphane activates Nrf2 — the body's master antioxidant switch — helping clear exercise-induced oxidative damage at the cellular level.
How To Prepare
- 1Preheat oven to 375°F. Spread 1.5 cups uncooked brown rice in a casserole dish.
- 2Pour 3 cups chicken broth over the rice.
- 3Arrange 4 seasoned chicken thighs and 3 cups broccoli florets on top.
- 4Cover tightly with foil and bake for 35-40 minutes until rice is tender and chicken reaches 165°F.
- 5Remove foil for the last 5 minutes to crisp the chicken skin.
Yield / Servings
4 Servings
Prep Time
40 mins cook
Macronutrients
Carbs: 42g | Protein: 38g | Fat: 10g
Personalized Portions & Macros
Scale this recipe's portion size to align with your bodyweight and athletic training requirements.
lbs
1x
Scaled Nutrition Results (1x serving)
410 kcalThis carbohydrate-dominant portion of 42g is ideal for glycogen replenishment. Recommended consumption window: 2-3 hours pre-event or immediately post-training to maximize glycogen re-synthesis.
Ready to cook this meal?
Export ingredients checklist, download file, set calendar reminder, or find stores nearby.
Bio-Booster Cooking Tips
- Use bone-in chicken thighs — the bones add collagen to the cooking liquid.
- Add a squeeze of lemon after baking to preserve broccoli's vitamin C.
- This recipe scales perfectly for weekly meal prep.