SHOPPING LIST: Chicken Satay Traybake with Broccoli and Rice (1 portion)
Meal Plan 10, Tuesday dinner (high protein, chicken)

[ ] 150 g chicken breast
[ ] 150 g broccoli florets
[ ] 60 g basmati rice
[ ] 1 tbsp peanut butter, 100% peanuts (about 15 g)
[ ] reduced-salt soy sauce (you need 1 tbsp)
[ ] honey (you need 1 tsp)
[ ] 1 tbsp lemon juice (from a fresh lemon)
[ ] 2 tbsp warm water
[ ] 1 clove garlic
[ ] olive oil (you need 1 tsp)

Cupboard check: reduced-salt soy sauce, honey, olive oil are probably already at home.
Prep ahead: make the sauce, cube the chicken (bottom shelf) and cut the broccoli.
Chicken tip: if frozen, defrost it in the fridge overnight, and cook it the next day.