Lemon pepper chicken with rice and broccoli

The simplest plate in the series, and the easiest to cook for the week ahead.

What you'll need

Serves 4 · about 25 minutes

• →4 chicken breasts (about 700 g in total)
• →1 lemon (zest and juice)
• →2 teaspoons cracked black pepper
• →1½ cups uncooked white or brown rice
• →1 head of broccoli, cut into florets
• →1 tablespoon olive oil and salt

How to make it

• 1.Cook the rice according to the packet. Steam the broccoli for 4–5 minutes.
• 2.Rub the chicken with oil, lemon zest, pepper and salt. Cook in a hot pan for 6–8 minutes a side until it reaches 75 °C at the thickest part (or the juices run clear).
• 3.Squeeze over the lemon juice, rest for 5 minutes, slice and serve with the rice and broccoli.

Swaps: chicken thighs for breast; frozen mixed vegetables for broccoli; microwave rice pouches.

If your appetite is small today

• →Portion into four containers; a container is a ready small meal for the next two days.
• →More on protein: protein with a smaller appetite.

Keeping it

Refrigerate within two hours and eat within two days. Reheat until steaming hot; cooked rice should be cooled quickly and not reheated more than once.