Chicken breast and vegetables (Printable)

Tender chicken breast served with roasted vegetables and fluffy rice for a balanced meal.

# What You Need:

→ Chicken

01 - 4 boneless, skinless chicken breasts (approximately 5.3 oz each)
02 - 2 tablespoons olive oil
03 - 1 teaspoon paprika
04 - 1 teaspoon garlic powder
05 - 1/2 teaspoon dried oregano
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper

→ Vegetables

08 - 2 medium bell peppers, sliced
09 - 1 medium zucchini, sliced
10 - 1 medium red onion, sliced
11 - 1 cup broccoli florets
12 - 2 tablespoons olive oil
13 - 1/2 teaspoon salt
14 - 1/4 teaspoon black pepper

→ Rice

15 - 1 cup uncooked brown rice
16 - 2 cups water
17 - 1/2 teaspoon salt

→ Optional Sauce

18 - 2 tablespoons low-sodium soy sauce or tamari
19 - 1 tablespoon honey
20 - 1 teaspoon sriracha (optional)

# Steps:

01 - Preheat oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, combine chicken breasts with olive oil, paprika, garlic powder, oregano, salt, and black pepper. Toss to coat evenly.
03 - Place the seasoned chicken breasts on one side of the prepared baking sheet.
04 - In a separate bowl, toss bell peppers, zucchini, red onion, and broccoli with olive oil, salt, and black pepper.
05 - Spread the tossed vegetables evenly on the opposite side of the baking sheet from the chicken.
06 - Place the baking sheet in the oven and roast for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and vegetables are tender.
07 - While chicken and vegetables roast, rinse the rice under cold water. Combine rice, water, and salt in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until water is absorbed. Fluff with a fork.
08 - Whisk together low-sodium soy sauce, honey, and sriracha in a small bowl.
09 - Slice cooked chicken breasts. Divide rice, roasted vegetables, and chicken evenly into four containers. Drizzle sauce over each serving if desired.
10 - Allow meals to cool, cover containers, and refrigerate for up to four days.

# Expert Advice:

01 -
  • Everything cooks on one sheet pan, so cleanup is almost nonexistent.
  • The leftovers actually taste good cold or reheated, which is rare for meal prep.
  • You can swap out the vegetables or rice depending on what you have lying around.
  • It keeps you full for hours without feeling heavy or bland.
02 -
  • Don't skip checking the internal temperature of the chicken, because guessing can leave it undercooked or dried out.
  • Slice the zucchini at least half an inch thick or it will turn to mush in the oven.
  • Let the rice sit covered for five minutes after cooking so it finishes steaming and becomes perfectly fluffy.
03 -
  • Use a meat thermometer instead of cutting into the chicken to check doneness, it keeps the juices sealed inside.
  • Double the sauce recipe and keep extra in a jar, it's perfect for drizzling over salads or grain bowls later in the week.
  • Invest in good quality containers with tight lids, they make a huge difference in keeping everything fresh.

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