Meal Prep 11/9-11/13 – “Dirty” Brown Rice with Garlic Roasted Broccoli & Greek Salad with Grilled Chicken

Hello all, it’s week 2 of my meal prep and this week the my recipes are heavier on the carbs than usual. For the most part, I try to eat a low to moderate carb diet (25-100g a day) depending on my goals. Over the last few days though, my cravings for carb rich foods have intensified *heeeeyyyy Aunt Flow *shakes fist* and rather than try to ignore them (which can lead to binging), I indulge them then go right back to a low to moderate carb diet once satisfied.

For lunch this week I decided to make a dirty brown rice with garlic roasted broccoli and dinner will be a large Greek salad with warm, whole pita bread.

Dirty rice is typically made using white rice and chopped chicken giblets and/or ground beef or pork. 
Of course I wanted mine to be on the healthier side so I opted for brown rice (in terms of calories, white and brown rice don’t differ much, but nutritionally, brown rice wins as it is “whole” and hasn’t been refined and stripped of it’s fiber and vitamins) spicy, lean chicken sausage, a little chopped smoked turkey sausage, red, green, and yellow bell pepper, onion, celery, and garlic. 
I started on my brown rice first and the key here is to cook your rice in low sodium chicken broth, a little thyme, some cayenne, and a little Cajun seasoning for a flavorful base. Brown rice takes a bit longer than white rice to cook at about 45 minutes give or take a few depending on how hard or soft you like your rice. But while that’s going you can be doing other things like chopping up your fresh broccoli into bite sized pieces, adding a clove or two of chopped garlic, tossing with olive oil, and roasting in a 450 degree oven. While all of that was working I pan cooked my ground chicken, smoked turkey, and veggies in a little olive oil. When my rice was done, I threw it in with my meat and veggies, stirring until well combined.
When your broccoli’s done, you will end up with a filling, comforting, but healthy dish like this!

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“Dirty” brown rice with garlic roasted broccoli

For this recipe I only cooked a cup of brown rice and easily made out with over 6 half cup servings. I won’t go through all of that in a week, so I froze the extra portions for the future when I need something in a pinch!

Now onto dinner…
As I mentioned in my week 1 meal prep post, I love salads and try to have at least one salad a day, usually for dinner. I don’t do well with heavy meals late in the evening so meats and veggies or fun salads are usually what I have as my last meal. This week I decided to do a Greek salad with grilled chicken, cucumber, sun dried tomatoes, feta cheese, Kalamata olives, and an optional slice or two of warm, whole wheat pita bread. All I had to do was season and grill my chicken, chop up my veggies, throw a few slices of pita bread into a warm over, and lay it all out. When I sit down to eat I may throw some cranberries or pomegranate seeds on it for a hint of sweetness, but a drizzle of Greek dressing or a squeeze of fresh lemon juice over the top, and I am good to go!

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Greek salad with grilled chicken and warm pita bread

It’s super important to me that I am not slaving over the stove all day, it only took me about an hour and 45 minutes to whip all of this up so I was very pleased, go me! It is most important though that my meals are healthy and delicious, which I certainly accomplished this week and you can too! Your meals don’t have to be fancy, they just need to be clean, filling, and ready to go when you are!
If you have any questions about any of my meals, feel free to comment below or contact me on Instagram or Twitter @petitcitygems 🙂