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Baking the chicken breasts all at once on a single sheet pan, rather than pan-searing them individually, is what makes this genuinely scalable for a week of lunches - five or six breasts take the same hands-on effort as one. Brushed with barbecue sauce in the final minutes so it caramelizes rather than burns, this is built to portion straight into containers alongside rice and vegetables.
Prep Time
15 min
Per serving
420kcal
Calories
36g
Protein
46g
Carbs
8g
Cook Time
30 min
Servings
4 people
Difficulty
easy
Fat
3g
Fiber
12g
Sugar
Follow step-by-step with voice guidance.
Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
Pat the chicken breasts dry and season both sides with the garlic powder, smoked paprika, salt, and black pepper.
Arrange the chicken on the baking sheet and bake for 18-20 minutes, until nearly cooked through (internal temperature around 68°C/155°F).
Brush the chicken generously with the barbecue sauce on both sides, then return to the oven for a final 5-7 minutes, until the sauce caramelizes and the internal temperature reaches 74°C (165°F).
While the chicken bakes, cook the rice according to package instructions.
Steam or roast the broccoli florets for 6-8 minutes, until just tender.
Let the chicken rest for 5 minutes, then slice or leave whole.
Divide the rice, broccoli, and chicken evenly among meal-prep containers, and refrigerate once fully cooled.
Bake, Don't Pan-Fry, for Batch Cooking: Cooking all the chicken breasts on one sheet pan in the oven is far more efficient than searing them individually in batches on the stovetop when prepping multiple servings at once. Sauce at the End, Not the Start: Brushing on barbecue sauce only in the final 5-7 minutes prevents the sugar in the sauce from burning during the longer initial bake. Cool Completely Before Sealing Containers: Packing hot food into sealed containers traps steam, which creates condensation and can make everything soggy - let everything cool to room temperature first.
Properly sealed in airtight containers, they stay fresh for up to 4 days in the refrigerator.
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