A simple, budget-friendly high-protein meal with crispy chicken, fluffy rice, and roasted broccoli.
Servings
4 servings
Macros (Approx. per serving)
- Protein: 42–48g
- Carbs: 38–45g
- Fat: 12–16g
- Calories: 450–550 kcal
(Macros vary depending on drumstick size and oil amount.)
Ingredients
For the Chicken
- 8 medium chicken drumsticks (skin removed for leaner protein)
- 1 tbsp olive oil
- 6 garlic cloves, minced
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp paprika
- 1 tsp dried oregano
- 1 tsp dried thyme
- ½ tsp chili flakes (optional)
- 1 tbsp lemon juice
- 1 tbsp chopped fresh parsley
For the Rice
- 1½ cups basmati rice
- 3 cups water or chicken broth
- ½ tsp salt
- 1 tsp olive oil or butter
For the Broccoli
- 3 cups broccoli florets
- 1 tsp olive oil
- Salt & pepper to taste
- Optional: squeeze of lemon
Equipment
- Large mixing bowl
- Baking tray or air fryer
- Pot with lid
- Oven
Step-by-Step Instructions
1. Marinate the Chicken
In a large bowl combine:
- Olive oil
- Garlic
- Salt
- Pepper
- Paprika
- Oregano
- Thyme
- Chili flakes
- Lemon juice
Mix well.
Add the chicken drumsticks and coat thoroughly. Let marinate:
- Minimum: 30 minutes
- Better: 4–12 hours in fridge
2. Cook the Rice
Rinse the basmati rice until water runs mostly clear.
In a pot:
- Add rice
- Water/broth
- Salt
- Oil/butter
Bring to a boil, then reduce heat to low and cover.
Cook for 15 minutes.
Turn heat off and let sit covered for another 10 minutes.
Fluff with fork.
3. Roast the Broccoli
Preheat oven to 220°C (425°F).
Toss broccoli with:
- Olive oil
- Salt
- Pepper
Spread on tray.
Roast for 15–20 minutes until edges are slightly charred.
4. Bake the Chicken
Keep oven at 220°C (425°F).
Place drumsticks on a lined baking tray.
Bake for:
- 35–45 minutes
Turn halfway through cooking.
Chicken is done when:
- Internal temperature reaches 75°C (165°F)
- Skin is browned/crispy
For extra browning:
- Broil/grill for 2–3 minutes at the end.
Meal Prep Tips
- Keeps well in fridge for 4 days.
- Great for bulking or cutting depending on rice amount.
- Add hot sauce or Greek yogurt garlic sauce for extra flavor/protein.
Optional High-Protein Garlic Yogurt Sauce
Mix:
- ¾ cup plain Greek yogurt
- 1 garlic clove grated
- Salt
- Lemon juice
- Parsley
Adds:
- ~10g extra protein per serving if divided into 4 portions.
Easy Variations
- Swap rice for potatoes or quinoa.
- Use chicken thighs if preferred.
- Add carrots, bell peppers, or green beans alongside broccoli.
