Photo: AI-generated illustration of the dish.
You'll need
- 600g chicken breast
- 300g basmati rice (75g dry per box)
- 1 large head broccoli, in florets
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
Meal prep ideas UK
Four lunches boxed up in half an hour. Serves 4, about 30 minutes.
Photo: AI-generated illustration of the dish.
Method
Rub the chicken breasts with the oil, paprika, garlic powder, salt and pepper.
Grill the chicken, or bake it at 200C (180C fan), for about 20 minutes. Cut the thickest one open - no pink, juices clear. Rest 5 minutes, then slice.
Cook the rice as the packet says. Steam or boil the broccoli for 4 minutes so it stays bright green with a bit of bite.
Divide the rice, chicken and broccoli between four tubs. Cool them quickly and get them into the fridge within an hour. Eat a fridge box within 24 hours; freeze the others the same day and defrost them overnight in the fridge. Reheat until steaming hot all the way through, once only.
Cooked rice needs care: cool the boxes within an hour, eat a fridge box within 24 hours, freeze the rest the same day, and reheat once only, until steaming hot all the way through.
Every figure is an estimate per portion, worked out from UK government food-composition data (CoFID). Your portions and brands will differ, so treat these as a guide. Salt not measured. Dry spices and dried herbs are not included in the figures (not measured). How our recipes are made.
Always check the label on anything packaged — recipes and brands vary, and we cannot see your packet.
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