Your Workweek Lunches, Planned

Ingredients

• 170 g raw boneless skinless chicken breast
• 60 g dry long-grain white rice
• 100 g raw broccoli florets
• 75 g cherry tomatoes, halved
• 60 g plain nonfat Greek yogurt
• 15 g lemon juice (1 tbsp)
• 4.5 g olive oil (1 tsp)
• 3 g garlic, minced (1 small clove)
• 0.5 g dried oregano (half tsp)
• 1.5 g salt (quarter tsp)
• 0.2 g black pepper (eighth tsp)

How to make it

1. Rinse rice. Bring to a boil with 160 ml (two-thirds cup) water, cover and simmer on low 15–18 minutes. Rest off heat 5 minutes. Follow the packet if its ratio differs.
2. Meanwhile, slice chicken into half-inch-thick strips. Toss with oil, oregano and half the salt and pepper. Pan-cook over medium-high heat 6–9 minutes, turning, until the thickest pieces reach 165°F (74°C).
3. Steam broccoli 4–6 minutes until tender-crisp. Mix yogurt, lemon, garlic and remaining salt and pepper.
4. Pack all rice, chicken and broccoli as one lunch. Keep tomatoes and sauce separate and cold; add after reheating.