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Low Calorie Meal Prep Buffalo Chicken With Steamed Broccoli - Simple, Spicy, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 4 cups broccoli florets (fresh or frozen)
  • 1/2 cup buffalo hot sauce (Frank’s RedHot or your favorite)
  • 1 tablespoon light butter (or ghee; optional but classic for buffalo flavor)
  • 1 tablespoon olive oil (for cooking the chicken)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • Salt and black pepper to taste
  • 1/2 cup nonfat plain Greek yogurt (for the drizzle)
  • 1 tablespoon lemon juice or apple cider vinegar
  • 2 teaspoons ranch seasoning or dried dill + garlic powder (optional, for the yogurt sauce)
  • Green onions or parsley for garnish (optional)

Method
 

  1. Prep the chicken: Pat the chicken dry and cut into bite-size pieces or strips for faster cooking. Season with salt, pepper, garlic powder, onion powder, and smoked paprika.
  2. Make the buffalo sauce: In a small bowl, mix the buffalo hot sauce with melted light butter. If you want it extra light, skip the butter—still tasty.
  3. Cook the chicken: Heat olive oil in a large nonstick skillet over medium-high. Add the chicken in a single layer. Cook 5–7 minutes, stirring occasionally, until lightly browned and cooked through. Don’t overcrowd; work in batches if needed.
  4. Coat with buffalo sauce: Reduce heat to low and pour in the buffalo sauce. Toss to coat and let it simmer for 1–2 minutes to cling to the chicken. Taste and adjust salt or heat.
  5. Steam the broccoli: While the chicken cooks, steam broccoli until bright green and crisp-tender—about 4–5 minutes on the stovetop or 2–3 minutes in the microwave with a splash of water. Season lightly with salt and pepper.
  6. Make the yogurt drizzle: Stir Greek yogurt, lemon juice, and ranch seasoning (or herbs) until smooth. Add a splash of water if you want it thinner.
  7. Assemble: Divide chicken and broccoli into 4 meal prep containers. Drizzle with the yogurt sauce or pack it in a small cup to keep separate. Garnish with chopped green onions or parsley.
  8. Cool and store: Let containers sit uncovered for 10–15 minutes to cool slightly before sealing to prevent sogginess.