Grilled Chicken, Brown Rice and Roasted Peppers

A lunch for one. Quantities are for a single portion; multiply them to batch cook.

At a glance

  • 680 kcal, 48g protein, 73g carbs, 20g fat and 5g fibre per serving (approximate)
  • About 35 minutes, preparation and cooking
  • Estimated cost £2.19–£3.01 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.

Ingredients

  • 175g chicken breast
  • 80g brown rice (dry weight)
  • 1 pepper
  • 1 tbsp olive oil
  • 2 garlic cloves

Method

  1. Heat the oven to 200°C (180°C fan). Slice the mixed peppers, toss with half the olive oil and the crushed garlic, and roast for 25-30 minutes.
  2. Meanwhile, cook the brown rice according to its packet instructions.
  3. Brush the chicken breast with the remaining oil and cook under a hot grill or on a griddle pan for 6-8 minutes per side, until cooked through. Rest briefly, then slice.
  4. Serve the chicken over the rice with the roasted peppers.

Making it ahead

Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Cooked rice is stricter: chill it within an hour, keep it for a day at most and reheat it only once. Reheat until steaming hot all the way through. How we handle food safety.

Allergens

No regulated allergen is listed for the usual UK form of these ingredients. This is not a label check and is not an allergen-free guarantee; always read the packaging.

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