Harissa Chicken Meal-Prep Bowls

• 180 g, cut into 2 cm pieces — Boneless skinless chicken breast, raw
• 160 g (about 3/4 cup cooked) — Cooked long-grain brown rice
• 100 g, drained, rinsed, and patted dry — Canned chickpeas, drained and rinsed
• 15 g (1 tbsp) — Prepared harissa paste
• 75 g, cut into 2 cm pieces — Raw red bell pepper
• 75 g, thinly sliced — Raw carrots
• 30 g (1 packed cup) — Raw baby spinach
• 60 g (4 tbsp) — Plain nonfat Greek yogurt
• 9 g (2 tsp) — Extra-virgin olive oil
• 15 g (1 tbsp), divided — Fresh lemon juice
• 2.8 g (1 tsp), finely grated — Raw garlic
• 0.75 g (1/8 tsp), divided — Fine salt

Method

1. 1Coat the chicken, chickpeas, pepper, and carrotsHeat the oven to 425°F. Toss the chicken, chickpeas, red pepper, carrot, harissa, garlic, olive oil, 10 g lemon juice, and 0.5 g salt directly on a rimmed sheet pan.425°FLook for: The mixture is even and ready for the next action, with no dry pockets.
2. 2Spread into one layerSpread into one layer, leaving space between the pieces so heat can circulate evenly.Look for: The chicken, chickpeas, pepper, and carrot are in one uncrowded layer with a thin, even harissa coating.Safety: Wash hands and sanitize any surface or utensil that touched raw chicken.
3. 3Bake the harissa chickenBake for 18 to 20 minutes, turning the chicken and vegetables after 10 minutes.20 minLook for: This cooking stage is complete and the food is ready for the next action.
4. 4Continue bake the harissa chickenVerify the thickest chicken piece reaches 165°F, then transfer the cooked mixture to a clean plate.165°FLook for: The chicken is browned at the edges and reaches 165°F; the carrots are tender when pierced and the chickpeas look dry at the edges.Safety: Check chicken with a clean instant-read thermometer and never return cooked food to a plate that held raw poultry.
5. 5Warm the rice and spinachSpread the rice on the hot sheet pan with 15 g water and the remaining 0.25 g salt. Cover tightly.Look for: Everything is evenly positioned and ready for the next action.
6. 6Bake for 5 minutesBake for 5 minutes, then uncover, fold in the spinach, and bake 2 minutes more.7 minLook for: The rice is steaming throughout and every spinach leaf is wilted but still green.Safety: Reheat cooked rice until steaming throughout and open the cover away from your face.
7. 7Build the meal-prep bowlStir the yogurt with the remaining 5 g lemon juice. Spoon all of the rice and spinach into a bowl.Look for: The mixture is even and ready for the next action, with no dry pockets.
8. 8Add the complete chickenAdd the complete chicken, chickpea, and vegetable mixture, and finish with all of the lemon yogurt.Look for: The yogurt is smooth and each bowl has the full portions of rice, vegetables, chickpeas, and chicken.Safety: For meal prep, cool before covering and keep the yogurt in a separate chilled container.