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One-pan Chicken And Veggie Meal Prep 2 Ways

by Matthew Johnson


for 4 servings

  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 1 small red onion, sliced
  • 2 boneless, skinless chicken breasts
  • 3 carrots, sliced on the bias
  • 1 cup
    broccoli floret (250 g)
  • 1 cup
    snow pea (150 g)
  • 1 can black beans, drained, rinsed
  • 4 cups
    brown rice, cooked (800 g)

Chipotle Lime Sauce

  • ½ cup
    olive oil (120 mL)
  • ½ cup
    lime juice (120 mL)
  • ½ cup
    honey (170 g)
  • 1 tablespoon
    garlic, chopped
  • 1 teaspoon
    chipotle powder
  • 1 teaspoon
  • salt, to taste
  • pepper, to taste

Teriyaki Sauce

  • 1 cup
    soy sauce (240 mL)
  • ½ cup
    honey (170 g)
  • 1 tablespoon
    fresh ginger, minced
  • 1 tablespoon
    fresh garlic, minced
  • 1 tablespoon
    sesame oil
    Calories 1598
    Fat 40g
    Carbs 256g
    Fiber 19g
    Sugar 49g
    Protein 55g

Estimated values based on one serving size.



  1. Preheat oven to 425˚F/220˚C.
  2. Spray a parchment paper-lined baking sheet with cooking spray. Place the red pepper, yellow pepper, and red onion on the left half of the sheet and the carrots, broccoli, and snow peas on the right half. Set aside.
  3. Mix all the ingredients for teriyaki sauce together.
  4. Pour teriyaki sauce into container and seal.
  5. Mix the ingredients for the chipotle lime sauce together.
  6. Pour chipotle lime sauce into container and seal.
  7. Place chicken on baking sheet with vegetables and coat one half with chipotle lime sauce and the other half with teriyaki sauce. Bake for 25 minutes.
  8. Remove chicken and slice. Place chicken in containers with a bed of rice and a bed of black beans. Add vegetables and sauce containers. Label each container and refrigerate.
  9. To serve, microwave each container for two minutes and cover in sauce.
  10. Enjoy!




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