Meal Prep Chicken and Rice

Build the Meal Around Meal Prep Chicken and Rice

• Hot sauce
• Sliced cucumber
• Pickled ginger
• Fried egg

How to Make Meal Prep Chicken and Rice

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1. Heat the oven to 200°C / 390°F. Rub the chicken with the oil, paprika, garlic and salt and roast on a tray for 20 minutes, until cooked through. Rest for 5 minutes.

   Mark done Start 20 min timer

2. Boil the rice for 12 minutes, drain and spread on a tray to cool.

   Mark done Start 12 min timer

3. Steam the broccoli for 4 minutes.

   Mark done Start 4 min timer

4. Slice the chicken and divide the rice, chicken and broccoli among four boxes. Drizzle with the soy sauce when you eat.

   Mark done

Notes From the Method

Do not overcook the chicken.

Cool the rice quickly.

If your oven runs hot, check the chicken at 15 minutes.

Reheat only once, until piping hot.

Ingredient Swaps

• An eighth of a teaspoon of garlic powder per clove is the usual stand-in when you are out of fresh garlic — it will not caramelise the same way, but it carries the flavour.

Leftovers

Keeps in the fridge for up to 4 days in sealed boxes. Reheat once, until steaming hot.

Questions and Answers

Nutrition per Serving

Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.