SHOPPING LIST: Garlic and Lemon Chicken Tray with Rice and Yoghurt Sauce (makes 2 portions of chicken)
Meal Plan 5, Sunday dinner (chicken)

[ ] 2 skinless chicken breast fillets (about 300 g in total), fresh or frozen
[ ] 1 onion (or red onion)
[ ] 1 red pepper
[ ] 60 g long-grain white rice
[ ] 130 g plain Greek-style yoghurt (100 g for the marinade, 30 g for the sauce)
[ ] 1 head of garlic (you need 2 cloves)
[ ] 1/2 lemon, plus a squeeze for the sauce
[ ] Smoked paprika (1 tsp)
[ ] Ground cumin (1 tsp)
[ ] Dried mint (1/4 tsp)
[ ] Olive oil (1 tsp)
[ ] Foil or baking paper
[ ] Salt
[ ] Black pepper

Cupboard check: garlic, rice, paprika, cumin, mint, olive oil, foil, salt and pepper are probably already at home.
Prep ahead: marinate the chicken for at least 1 hour, or overnight (bottom shelf of the fridge). Cook it the same day it is defrosted.
Chicken tip: if frozen, defrost it in the fridge from Saturday evening.
Leftovers: one cooked portion of chicken and vegetables. Cool it, cover it and keep it in the fridge. Eat it within 2 days.