511 Calories
41g Protein
Total time: 15 mins
Makes 3 portions
HERE’S WHAT YOU’LL NEED:
- 600g chicken breast
- 450g cooked white rice
- 6 handfuls spinach
- 9 cherry tomatoes
- 3 tbsp BBQ sauce
- BOHNS Breast Enhancer Dry Rub
- Good Phats Olive Oil
EQUIPMENT:
- Frying pan or griddle
- KnifeÂ
- Sealable containers
HOW TO MAKE IT:
1. Slice your chicken breasts in half and coat with BBQ sauce and BOHNS Breast Enhancer Dry Rub.
2. Sear in Good Phats Olive Oil — 4 mins each side — until perfectly golden.
3. Layer up your tubs: spinach base, fluffy rice, and cherry tomatoes.
4. Add your cooked chicken and pop it in the fridge.
That’s enough for 3 balanced, protein-packed meals — perfect for busy weekdays.
HOW TO STORE:
Let your meals cool, then pack them into airtight containers. They’ll stay fresh in the fridge for 4 days or can be frozen for up to 3 months — perfect for keeping your prep on track.
HOW TO REHEAT:
Microwave:
Need it fast? Heat in 1-minute rounds, giving it a quick stir between each, until it’s steaming hot.

Oven:
Pop into an oven-safe dish and cook at 180°C for 15–20 minutes until fully warmed through.
Hob: Reheat the chicken in a pan over medium heat. Add a little water to the rice and steam until piping hot.
ADD INS & VARIATIONS:
Mixing things up keeps your meals exciting and your goals on track. Just remember — swapping ingredients can change the macros.
Veggie twist:

Go plant-powered with seitan or tofu instead of chicken. Both taste amazing with BBQ flavours.
Check your sauce is vegan-friendly (most are) or make your own for total control.
Top it your way:

• Cheese (cheddar or parmesan)

• Broccoli

• Fresh slaw

• Pineapple

• Extra BBQ or honey mustard sauce