Jollof Chicken Meal-Prep Bowls

• 200 g raw chicken breast, cut into 4 cm pieces — Boneless skinless chicken breast, raw
• 70 g dry basmati rice, rinsed and drained — Dry basmati rice
• 180 g canned tomatoes — No-salt-added canned tomatoes
• 120 g red pepper, diced — Raw red bell pepper
• 80 g onion, diced — Raw yellow onion
• 18 g no-salt tomato paste — No-salt-added tomato paste
• 6 g ginger, grated — Raw ginger root
• 5 g garlic, grated — Raw garlic
• 1 g smoked paprika — Smoked paprika
• 0.6 g dried thyme — Dried thyme leaves
• 8 g avocado oil — Avocado oil
• 0.6 g fine salt — Fine salt

Method

1. 1Brown the chickenHeat oven to 425°F. Heat half the oil in an oven-safe skillet over medium-high, add chicken and half the salt.425°FLook for: The cooking surface or appliance is fully heated and ready for the next action.Safety: Keep raw-chicken utensils separate; final doneness occurs in the oven.
2. 2Brown for 4 minutesBrown for 4 minutes, turning once; transfer to a clean plate.4 minLook for: Chicken has golden faces but is not yet cooked through.
3. 3Reduce the jollof baseAdd remaining oil, pepper, and onion and cook 5 minutes.5 minLook for: This cooking stage is complete and the food is ready for the next action.Safety: Avoid tomato splatter and lower heat if garlic darkens.
4. 4Add tomatoesAdd tomatoes, tomato paste, ginger, garlic, paprika, thyme, and remaining salt; reduce 5 minutes until thick.5 minLook for: The pepper-tomato base is brick red and leaves a clean trail across the skillet.
5. 5Measure ingredients: Absorption-bake the riceMeasure chicken breast, dry basmati rice, no salt tomatoes, red bell pepper, and yellow onion 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.
6. 6Absorption-bake the riceStir dry rice into the tomato-pepper base for 1 minute, add 160 g boiling water, return chicken and juices, bring to a full boil, cover tightly, and bake for 18 minutes.18 min · 165°FLook for: Rice is tender and orange-red, liquid is absorbed, and chicken reaches 165°F.Safety: Handle boiling water carefully and verify chicken reaches 165°F.
7. 7Rest and portionKeep covered off heat for 5 minutes, then fluff rice around the chicken.5 minLook for: The cooking surface or appliance is fully heated and ready for the next action.
8. 8Transfer the complete meal to one meal-prep bowlTransfer the complete meal to one meal-prep bowl.Look for: Grains separate cleanly and no liquid remains at the skillet bottom.Safety: Cool within 2 hours if meal prepping.