American
Meal prep chicken tray
One tray, five boxes: cook Sunday, eat all week.
- 60minutes
- 3servings
- 644kcal each
- 54gprotein
Ingredients
The amounts here and inside every step follow this number.
- Chicken breast 600 g
- Brown rice 240 g
- Broccoli 180 g
- Carrots 1¾
- Bell pepper 1¼
- Olive oil 1¼ tbsp
- Red chili powder ⅔ tsp
- Black pepper ⅔ tsp
- Lemons 1¼
From the cupboard
- Salt, about 1¼ teaspoons across everything
- Water: 2½ cups per cup of brown rice
- Cool everything before the lids go on, or the boxes sweat
What you will need
Two large baking trays, Pot with lid (rice), Five airtight boxes, Tongs and a knife
Method
-
1
Heat the oven and rice 25 min
Heat the oven to 220°C and start the brown rice with 2½ cups water per cup.
In this step
- Brown rice240 g
- Waterabout 3¼ cups (760 ml) for 1¼ cups of rice
Ready when: Rice tender, water gone.
-
2
Season the tray 20 min
Cut the chicken into even pieces and the vegetables into chunks. Toss with oil, chilli, pepper and salt.
In this step
- Chicken breast600 g
- Bell pepper1¼
- Olive oil1¼ tbsp
- Red chili powder⅔ tsp
- Black pepper⅔ tsp
- Broccoli180 g
- Carrots1¾
Ready when: One layer per tray — crowding makes everything steam.
-
3
Roast 40 min
Roast both trays, swapping shelves halfway.
Ready when: Chicken is cooked through and vegetables have browned edges.
-
4
Cool it down 20 min
Spread everything out and let it cool to room temperature — this is what keeps it safe for the week.
Ready when: No steam rising.
-
5
Fill the boxes 10 min
Divide the rice, chicken and vegetables between five boxes and add a lemon wedge to each.
In this step
- Lemons1¼
Ready when: Five equal boxes; fridge for 4 days, freezer after that.
Cook Meal prep chicken tray from what you already have.
The app checks your pantry first, scales the recipe for your table, builds the shopping list for what is missing and keeps the timers running while you cook.
