Garlic Chicken Souvlaki Meal Prep

• 180 g raw chicken breast, cut into 3 cm pieces — Boneless skinless chicken breast, raw
• 150 g cooked brown rice — Cooked long-grain brown rice
• 80 g, cut into 3 cm pieces — Raw red bell pepper
• 100 g, cut into half-moons — Raw zucchini
• 60 g, cut into wedges — Raw yellow onion
• 50 g — Plain nonfat Greek yogurt
• 50 g, finely diced — Cucumber with peel
• 15 g (1 tbsp) — Fresh lemon juice
• 5 g, finely grated — Raw garlic
• 1 g (about 3/4 tsp) — Dried oregano leaves
• 7 g (about 1 1/2 tsp) — Extra-virgin olive oil
• 0.7 g (about 1/4 tsp) — Fine salt

Method

1. 1Season the souvlaki chickenHeat the oven to 425°F. Allow it to preheat fully before adding the food.425°FLook for: The cooking surface or appliance is fully heated and ready for the next action.
2. 2Toss chicken with 10 g lemonToss chicken with 10 g lemon, 4 g garlic, oregano, olive oil, and 0.4 g salt; spread it on one half of a sheet pan.3 minLook for: Every chicken piece has a thin glossy herb coating and sits in one layer.Safety: Keep raw chicken and its bowl away from ready-to-eat ingredients.
3. 3Measure ingredients: Roast chicken, vegetables, and riceMeasure chicken breast, red bell pepper, zucchini, yellow onion, and brown rice using the quantities in the ingredient list. Complete any stated draining, chopping, slicing, or drying, and keep these items beside clean equipment.Look for: The named ingredients are measured, prepared, and ready to use.
4. 4Roast chicken, vegetables, and riceAdd pepper, zucchini, and onion to the other half of the pan. Roast for 18 to 20 minutes, turning vegetables after 10 minutes. For the final 8 minutes, add the cooked rice in a tightly sealed foil packet with 15 g water.20 min · 165°FLook for: Chicken is browned and reaches 165°F, vegetables have caramelized edges, and the opened rice packet is steaming at 165°F.Safety: Use oven mitts, open the rice packet away from your face, and verify both chicken and rice reach 165°F.
5. 5Rest, sauce, and packRest the pan for 5 minutes. Stir yogurt, cucumber, remaining 5 g lemon juice, 1 g garlic, and 0.3 g salt.7 minLook for: The mixture is even and ready for the next action, with no dry pockets.
6. 6Pack the steaming brown rice with every chicken piecePack the steaming brown rice with every chicken piece, roasted red pepper, zucchini, and onion, and keep the cucumber-yogurt sauce in a separate cup.165°FLook for: The bowl has distinct chicken, red pepper, zucchini, onion, and rice with cool thick cucumber yogurt beside it.Safety: Keep the hot food above 140°F for immediate service or cool all cooked components within 2 hours.