Ready to cook? Kid-friendly instructions here!

Recipe Summary


  • Makes 4 dinner servings

preparation time: 1 hour total

  • 30 minutes prep time
  • 25 minutes (mostly) hands-off oven time


  • If you're short on time, this recipe can be made over two days:
    • Day 1: prepare chicken and broccoli, store in fridge overnight in 2 separate containers
    • Day 2: bake chicken and broccoli (25 minutes in oven)
  • This recipe calls for using packaged/frozen brown rice to save time, but feel free to make your own brown rice if you'd like
    • If you make your own, you'll want to measure about 3/4 cup of dry rice and 1.5 cups of water


  • Contains gluten (but can be swapped out)
  • Contains meat (but can be swapped out)


  • To make gluten-free
    • Use Tamari instead of soy sauce
  • To make vegetarian/vegan:
    • Instead of chicken, use 1 lb of tempeh (sliced) or extra-firm tofu (pressed and sliced)

Shopping List

grocery list:

  • 1 package of chicken tenders or thin-sliced chicken breasts (about 1 lb)

    • Vegetarian/vegan substitute: 1 lb tempeh (sliced) or extra-firm tofu (pressed and sliced)

  • 2 heads of broccoli

  • 1 orange

  • 1 lime

  • Garlic (you'll use 3 cloves)

  • Small jar of apricot preserve (look for all-fruit, no sugar added)

  • 1-2 packages of microwavable brown rice

    • Check serving size to determine quantity needed (will depend on brand)

    • Look for Uncle Ben's or similar in the dry goods aisle, or in the frozen section at stores like Trader Joe's

you may already have:

  • Low sodium soy sauce (will need 1/4 cup)

    • or Tamari

  • Rice wine vinegar or apple cider vinegar (can use either, will need 1/4 cup)

  • Vegetable oil or olive oil

  • Toasted sesame oil 

    • Or if you prefer, leave this out and double olive oil/vegetable oil

  • Salt

Learn more about the ingredients in this recipe

Video courtesy of our friends at How Does It Grow?