Chicken with roasted vegetables

Sunday afternoons used to stress me out until I figured out meal prep. I was standing in my kitchen at 2 PM, staring at bare containers and an even barer week ahead, when I realized I could roast everything at once and have dinners basically solved. That first batch of chicken, vegetables, and rice came out golden and simple, and suddenly Monday night didn't feel like a scramble anymore.

I made this for a friend who had just started a new job and was living on takeout. Watching her open her fridge later that week and actually have home-cooked meals waiting felt like a small rebellion against chaos, and honestly, she's made it every Sunday since.

Ingredients

• Boneless, skinless chicken breasts (4, about 150 g each): They cook evenly and stay moist when you don't rush them; room temperature chicken finishes faster and more gently than straight-from-the-fridge.
• Olive oil (4 tbsp total): Split between the chicken and vegetables for even browning, and it's your carrier for all those spices.
• Paprika, garlic powder, oregano, salt, and black pepper: This combination tastes like comfort without being complicated; paprika gives color and a gentle warmth that paprika-less meals seem to lack.
• Bell peppers, zucchini, red onion, and broccoli florets: Mix whatever you have; the point is variety and color in your containers, not rigid precision.
• Brown rice (1 cup uncooked): Takes 25 minutes and holds its texture better than white rice, though either works; rinsing it first prevents that sticky aftermath.
• Water (2 cups) and salt for rice: The ratio is simple and forgiving; salt goes in the water, not after, for better flavor distribution.
• Low-sodium soy sauce (2 tbsp), honey (1 tbsp), and sriracha (optional): This sauce is just tangy-sweet-heat, drizzled over everything or kept on the side for people who prefer their food less spicy.

Instructions

Heat your oven and prepare your stage:

Set the oven to 425°F and line a baking sheet with parchment paper; this is non-negotiable for easy cleanup and even cooking without sticking.

Season the chicken with intention:

Toss the chicken with olive oil and all the spices in a bowl, making sure every breast gets coated. Pat them dry first if they're damp, because dry chicken browns instead of steams.

Arrange chicken on one side:

Place the seasoned breasts on half of your baking sheet, leaving the other half empty for vegetables. Don't crowd them; give them a little space to breathe.

Season and spread the vegetables:

Toss your sliced peppers, zucchini, onion, and broccoli with olive oil, salt, and pepper, then spread them on the empty side of the sheet. If the vegetables overlap a bit, they'll roast faster and develop deeper color.

Roast everything together:

Slide the sheet into the oven for 25 to 30 minutes, checking around the 25-minute mark; the chicken is done when it reaches 165°F internally, and the vegetables should be tender and slightly caramelized at the edges.

Cook rice while everything roasts:

Rinse your brown rice under cold water, then combine it with 2 cups water and salt in a pot. Bring it to a boil, cover, lower the heat, and let it simmer for 25 minutes without peeking, then fluff with a fork.

Make the sauce (if using):

Whisk together soy sauce, honey, and sriracha if you want it, tasting as you go; this sauce is flexible, so adjust the heat and sweetness to your preference.

Assemble and store:

Once everything has cooled, slice the chicken, then divide rice, vegetables, and chicken evenly among four containers. Drizzle sauce over the top or pack it separately if you prefer to control the moisture during the week.

Refrigerate for the week:

Cover and refrigerate for up to four days; the flavors actually marry and improve by day two.

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There's something grounding about opening your fridge and seeing four identical containers lined up, each one holding a meal you made with your own hands. That moment when you've got your week sorted before Monday even shows up is when cooking stops feeling like a chore and starts feeling like an act of kindness toward your future self.

Why Variations Matter

The beauty of this recipe is that it's a template, not a prison. Swap the rice for quinoa if you want more protein density, or go with cauliflower rice if you're watching carbs that week. Vegetables are seasonal and budget-friendly, so whatever is on sale or in your garden gets roasted alongside the chicken. White rice cooks in 18 minutes if you need to shave off time, and the whole meal adapts to what your week looks like.

Sauce and Flavor Layers

The sauce is where personality happens. That soy-honey-sriracha combination is sweet and spicy and umami all at once, but you can also drizzle lime juice and cilantro over everything, or mix in a little tahini for earthiness. Some days I pour it all over during assembly, and other days I keep it in a tiny container because I know by Wednesday I want something different. The point is that even plain roasted chicken and rice taste like a choice when you're in control of the flavoring.

Storage and Reheating Tips

These containers live happily in the fridge for up to four days, and reheating is as simple as five minutes in the microwave or ten minutes in a skillet over medium heat. The rice might firm up a bit by day three, but it loosens again with a splash of water. If you're feeling ambitious on Sunday, you could make a double batch and freeze half of it, though the vegetables lose some texture in the freezer.

• Keep the sauce separate if you want to control how much moisture the rice absorbs during the week.
• Invest in good meal prep containers because flimsy ones warp and leak, and you'll spend half the week cleaning.
• If you're meal prepping for more than four days, cook a second batch midweek instead of freezing; the fresh version tastes noticeably better.

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Meal prep is not about perfection or restriction; it's about giving yourself permission to eat well on a Tuesday night when you're exhausted. This recipe proves that simple, honest food requires no drama.

Recipe FAQs

→ What type of chicken is best for this dish?

Boneless, skinless chicken breasts are ideal as they cook evenly and remain tender when roasted.

→ Can I substitute the vegetables used here?

Yes, feel free to swap seasonal vegetables such as carrots, asparagus, or green beans to suit your taste.

→ Is brown rice necessary for this meal?

Brown rice provides a nuttier flavor and additional fiber but white rice or quinoa can be used for variation.

→ How should I know when the chicken is fully cooked?

Cook until the internal temperature of the chicken reaches 165°F (74°C) for safe, juicy results.

→ Can I prepare this meal in advance?

Yes, it stores well refrigerated for up to four days, making it an excellent choice for meal prep.