Chicken, rice and veg traybake
One tray of chicken and vegetables with microwave rice: an easy dinner that also gives you lunch for the next day.
A batch-cook dinner with very little washing up. The chicken and vegetables roast together on one tray while the rice cooks, and leftovers make lunch for the next day. Swap in whatever vegetables you have: courgette, broccoli and sweet potato all work, though sweet potato needs cutting smaller to cook in time. Serve it straight from the tray, or pack portions into tubs to take to work or the gym.
- Meal
- Dinner
- Serves
- 4
- Time
- 40 min
- Access
- Free
Ingredients
- 4 skinless chicken breasts or 6 boneless thighs, cut into chunks
- 2 peppers, cut into chunks
- 1 red onion, cut into wedges
- 250 g cherry tomatoes
- 1 tbsp olive oil
- 1 tsp smoked paprika and 1 tsp dried mixed herbs
- 2 × 250 g pouches of microwave rice, or 300 g dried rice
Method
- Heat the oven to 200°C (180°C fan).
- Toss the chicken, peppers, onion and tomatoes with the oil, paprika and herbs on a large tray, in a single layer.
- Roast for 25 to 30 minutes, turning once, until the chicken is cooked through with no pink meat and the juices run clear.
- Cook the rice while the tray roasts, then serve together.
- Cool leftovers within an hour and keep them in the fridge. Eat leftover rice within a day and reheat it only once; eat the chicken and veg within 2 days. Reheat until steaming hot all the way through.
This is general nutrition information, not medical or dietetic advice. If you have a medical condition, allergies or specific dietary needs, speak to your GP or a registered dietitian.
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