Yield: 3 servings
Prep Time: 12 minutes
Cook Time: 30 minutes
Total Time: 42 minutes
Estimated Calories: ~650 per serving
Protein: ~45g per serving
Carbs: ~55g per serving
Fat: ~22g per serving
Ingredients
Chicken
1 lb chicken thighs
1 Tbsp olive oil
Salt + pepper
1 tsp garlic powder
Vegetables
2 cups mixed vegetables (broccoli, carrots, peppers)
Rice
1 cup jasmine rice
Directions
Directions
Step 1 – Cook the Rice
Prepare your rice using your standard method and keep it covered once it’s done so it stays warm and ready. Let it rest for a few minutes before fluffing so the texture finishes properly.
(This keeps your timing aligned so everything comes together clean instead of one part waiting on the other.)
Step 2 – Prep Everything Evenly
Cut your vegetables into similar-sized pieces so they cook at the same rate. Season both the chicken and vegetables with oil, salt, pepper, and garlic powder, making sure everything is evenly coated.
Take a second to spread the seasoning around with your hands so nothing is clumped or missed.
(Uniform pieces and even seasoning are what keep this from feeling random or inconsistent.)
Step 3 – Spread It Out Properly
Place everything on a baking tray in a single layer with space between each piece. Don’t stack or overlap anything.
If needed, use two trays instead of forcing it all onto one.
(Spacing gives you roasted, slightly crisp edges. Crowding gives you soft, steamed food that all tastes the same.)
Step 4 – Roast at High Heat
Place the tray in a 425°F oven and cook for 25 to 30 minutes. About halfway through, flip or move things around so everything gets even color.
You’re looking for browned edges on the chicken and vegetables, not pale or soggy pieces.
(The oven is doing the work here. Your job is just to not interfere too much.)
Step 5 – Check for Doneness
Make sure the chicken is fully cooked through and the vegetables are tender with some color on them. If anything looks underdone, give it a few more minutes.
(You’re aiming for cooked through with texture, not overcooked and dry.)
Step 6 – Portion Immediately
Once everything is done, divide it into containers while it’s still warm. This helps hold onto moisture and keeps the texture better over the next few days.
(Don’t let it sit out too long or it starts drying out before you even store it.)
Step 7 – Store Smart
Seal your containers and store them in the fridge. When reheating, use a pan if you have time or microwave with a loose cover to keep moisture in.
(This is your “week handled” meal. Low effort now, no stress later.)
