American
Meal prep chicken tray
One tray, five boxes: cook Sunday, eat all week.
- 60minutes
- 7servings
- 644kcal each
- 54gprotein
Ingredients
The amounts here and inside every step follow this number.
- Chicken breast 1.4 kg
- Brown rice 560 g
- Broccoli 420 g
- Carrots 4
- Bell pepper 2¾
- Olive oil 2¾ tbsp
- Red chili powder 1⅓ tsp
- Black pepper 1⅓ tsp
- Lemons 2¾
From the cupboard
- Salt, about 2¾ 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 rice560 g
- Waterabout 7½ cups (1770 ml) for 3 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 breast1.4 kg
- Bell pepper2¾
- Olive oil2¾ tbsp
- Red chili powder1⅓ tsp
- Black pepper1⅓ tsp
- Broccoli420 g
- Carrots4
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
- Lemons2¾
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.
