Juicy Chicken Breast Meal-Prep Bowls for the Week
Garlic-paprika chicken breast, rice and roasted veg packed into three bowls that stay juicy for days. One pan, one tray, one hour.
Raw materials
One pack of breast makes three bowls of about 150 g chicken.
Ingredients
Method
Slice the breast to an even thickness so it cooks at the same pace.
- 01Get set
Take the chicken out of the fridge 15 minutes before cooking. Pat it dry with paper towels. Wash your hands, board and knife after handling raw chicken.
- 02Even it out
Slice the breast in half horizontally if it is thicker than 2 cm, so every piece cooks evenly.
- 03Marinate
Toss the chicken with the oil, garlic, paprika, cumin, lemon, salt and pepper. Rest for 15 minutes.
- 04Roast the veg
Spread the broccoli, carrot and capsicum on a tray with a little oil and salt. Roast at 220 °C for 12 minutes.
- 05Cook the chicken
Add the chicken to the tray, or sear in a pan for 5 to 6 minutes per side. Cook until no pink remains and the juices run clear, or 74 °C at the thickest part if you use a thermometer.
- 06Rest and slice
Rest the chicken for 5 minutes, then slice across the grain.
- 07Pack the bowls
Divide rice, veg and chicken into three boxes. Cool fully before closing, then refrigerate.
Questions
How long do the bowls keep?+
Up to 3 days in the fridge in a closed box. Reheat until steaming hot all the way through.
How do I keep the breast from drying out?+
Do not overcook, rest it before slicing, and slice across the grain.