Cook the rice: Rinse 2 cups of rice until the water runs mostly clear. Cook according to package directions. For extra flavor, use half water and half chicken broth, and toss in a bay leaf. Fluff with a fork and set aside.

Preheat and prep: Heat your oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Chop broccoli into florets, slice bell peppers, peel and slice carrots into thin rounds, and slice the red onion.

Season the veggies: Toss the veggies with 1–2 tablespoons of oil, salt, and pepper. Spread them on the sheet pan in a single layer. Roast for 18–22 minutes, stirring once, until tender and slightly charred at the edges.

Season the chicken: Pat chicken dry. In a bowl, mix 1.5 teaspoons salt, 1 teaspoon black pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon smoked paprika, and 1 teaspoon dried oregano. Add 1/2 teaspoon chili powder or cumin if you like a little warmth. Drizzle chicken with 1 tablespoon oil and coat with the spice mix.

Sear and cook the chicken: Heat a large skillet over medium-high. Add a little oil. Sear chicken 3–4 minutes per side until golden. If thick, lower heat to medium, cover, and cook 4–6 more minutes until the internal temperature hits 165°F (74°C). Rest on a board for 5 minutes, then slice.

Brighten it up: Squeeze fresh lemon over the sliced chicken. A small splash of soy sauce on the veggies or rice adds umami, but keep it light if you’re watching sodium.

Assemble the bowls: Divide rice evenly among 4–6 containers. Top with roasted veggies and sliced chicken. Add a sprinkle of parsley or sesame seeds if you like.

Cool, then seal: Let containers cool uncovered for about 15–20 minutes so steam can escape. Then seal and refrigerate.