North Star Theory
North Star Theory · Kitchen & nutrition
northstartheory.com/nutrition

A little planning goes a long way

Make tomorrow's meals easier.

Pick a few dishes, check what you need and follow a practical cooking order. A useful batch, not an entire Sunday lost to the kitchen.

Choose up to three dishes.

Changing dishes, portions and ticks needs this page's JavaScript to finish loading. The displayed plan is still readable. Open the manual shopping list to copy its text, or print from your browser's menu.

Start with each recipe's original number of servings, then adjust the portions where available in your shopping list below. Fixed-batch recipes keep their original quantities and pan.

1 of 3 dishes selected. Uncheck one to swap it.

Your dishes and portions are saved in the page address. Bookmark or copy it to return to this plan. Ingredient ticks are not saved; no account is needed.

A little preparation

Your shopping list

Listed by dish so ingredient amounts and substitutions stay clear. If an ingredient appears in more than one dish, buy enough for each.

Where adjustment is available, quantities change; cooking times and storage limits do not. Fixed-batch recipes stay unchanged. Use the specified equipment and check doneness. Changing portions clears that dish's ingredient ticks.

Copies every ingredient for the selected portions, including anything you have ticked. Includes a link back to these dishes and portions, with the full cooking and storage guidance. No account needed.

View list to copy manually
Shop from one combined list A-Z ingredients across your dishes

All your ingredients, grouped by name. Different forms and notes stay separate. Amounts are added only when the name, unit and preparation note match exactly.

Use the per-dish lists below for cooking quantities, substitutions and allergen notes. Printing keeps those lists and the full methods.

Tick a line when you have its full quantity for every dish shown. These shopping ticks are separate from the per-dish checklists. Ticks stay on this page only and reset if your dishes, portions or recipe content change.

12 of 12 ingredient lines still to buy.

What would you like to copy?

Copies every ingredient for the selected portions, including anything you have ticked. Includes a link back to these dishes and portions, with the full cooking and storage guidance. No account needed.

View combined list to copy manually

  • Dried oregano

      • Smoky chicken fajita traybake · 2 servings

  • Fine salt

      • Smoky chicken fajita traybake · 2 servings

  • Garlic

      • Smoky chicken fajita traybake · 2 servings

  • Ground cumin

      • Smoky chicken fajita traybake · 2 servings

  • Lime juice

      • Smoky chicken fajita traybake · 2 servings

  • Olive oil

      • Smoky chicken fajita traybake · 2 servings

  • Plain yoghurt

      • Smoky chicken fajita traybake · 2 servings

  • Raw skinless boneless chicken breast

      • Smoky chicken fajita traybake · 2 servings

  • Red and yellow peppers

      • Smoky chicken fajita traybake · 2 servings

  • Red onion

      • Smoky chicken fajita traybake · 2 servings

  • Small wheat tortillas

      • Smoky chicken fajita traybake · 2 servings

  • Smoked paprika

      • Smoky chicken fajita traybake · 2 servings

Smoky chicken fajita traybake

2 servings

Serving illustration of two smoky chicken fajitas with roasted red and yellow peppers, red onion and plain yoghurt.
Serving illustration, not a photograph.Serving illustration, not a photographed cooking result. Portions and appearance are illustrative; actual results may vary.Original NST visual

One fixed batch makes 2 servings. Keep the listed quantities, pan and method unchanged. For more, repeat the full batch; for fewer, follow the recipe's storage guidance for unused portions.

One dish at a time

Your prep outline

This is a preparation outline, not the full method. Read each full recipe before cooking. Timings are estimates per recipe, not a promise of combined batch time. Check each recipe's equipment, allergens and method before starting.

  1. Dish 1. Smoky chicken fajita traybake

    Estimated: 15 min preparation · 30 min cooking

    • Prepare 300 g deseeded peppers, 150 g peeled onion and the listed seasoning before handling the 350 g raw chicken on its separate board. Keep the yoghurt and tortillas away from raw-meat utensils.
    • Cook the original filling in a shallow layer on the 35 × 25 cm tray at 220°C conventional / 200°C fan, following the full method. Verify the thickest chicken strips reach 75°C for 30 seconds with a clean probe; complete cooking before storing any filling.
    • Keep saved filling separate from the 80 g yoghurt and four tortillas. Cool the filling in shallow portions using the storage guidance below. Warm tortillas by their packet method and assemble only the portions being eaten, using clean utensils and the reserved lime juice.

    One batch serves two, with two tortillas per serving. Keep yoghurt and unused tortillas according to their labels. Reheat saved filling once until steaming throughout before assembling; do not store completed yoghurt-filled wraps as the prep plan. Keep the fixed batch, full method and storage limits unchanged. NST has not physically cooked or tasted this recipe.

    Open full cooking instructions

Full cooking instructions

Smoky chicken fajita traybake

2 servings · Estimated: 15 min preparation · 30 min cooking

One fixed batch makes 2 servings. Keep the listed quantities, pan and method unchanged. For more, repeat the full batch; for fewer, follow the recipe's storage guidance for unused portions.

Not yet kitchen-tested. Preparation and cooking times are estimates.

Editorial review: Gabriel Silva · 2026-10-23

Read the full method before you start. Wash your hands, use clean equipment and check the labels of every ingredient for allergens.

You will need

  • Oven and large shallow roasting tray, about 35 × 25 cm
  • Two boards, knife, tongs, scales and measuring spoons
  • Clean food thermometer, oven gloves and heatproof surface
  • Small bowl and foil or other equipment required by the tortilla packet

Important ingredient notes

  • This is one fixed batch. Keep the listed quantities, pan size and method; repeat the batch for more people instead of enlarging it. Timings and results are estimates pending physical cooking and tasting by NST.
  • Use fresh raw chicken for this method, not precooked strips. Cut and set aside the vegetables before handling the chicken; keep yoghurt and warmed tortillas away from raw-meat equipment.

Allergens & ingredients

  • Contains milk and wheat/gluten from yoghurt and tortillas. Check tortillas for soya and other allergens.
  • Check every ingredient and may-contain label and avoid cross-contact. Vegetarian or vegan suitability is not an allergen-free guarantee.

Meal-prep notes

  • Prepare 300 g deseeded peppers, 150 g peeled onion and the listed seasoning before handling the 350 g raw chicken on its separate board. Keep the yoghurt and tortillas away from raw-meat utensils.
  • Cook the original filling in a shallow layer on the 35 × 25 cm tray at 220°C conventional / 200°C fan, following the full method. Verify the thickest chicken strips reach 75°C for 30 seconds with a clean probe; complete cooking before storing any filling.
  • Keep saved filling separate from the 80 g yoghurt and four tortillas. Cool the filling in shallow portions using the storage guidance below. Warm tortillas by their packet method and assemble only the portions being eaten, using clean utensils and the reserved lime juice.

One batch serves two, with two tortillas per serving. Keep yoghurt and unused tortillas according to their labels. Reheat saved filling once until steaming throughout before assembling; do not store completed yoghurt-filled wraps as the prep plan. Keep the fixed batch, full method and storage limits unchanged. NST has not physically cooked or tasted this recipe.

The full method

  1. Heat and prepare

    Heat the oven to 200°C fan / 220°C conventional. Prepare the peppers, onion and garlic on a clean board. In the small bowl mix the oil, paprika, cumin, oregano, garlic and optional salt. Reserve the lime juice and yoghurt separately for serving.

  2. Fill the tray

    Cut the raw chicken on its separate board. Toss chicken and vegetables with the seasoning on the roasting tray, then spread in a shallow layer without overlapping the chicken strips. Wash hands and clean the raw-meat board and utensils. Do not reuse the seasoning bowl for serving without washing it.

  3. Roast and check

    Roast for roughly 25–30 minutes, turning with tongs halfway through. The vegetables should soften and the chicken must be fully cooked: test the thickest strips with a clean probe for 75°C held for 30 seconds. Continue cooking if needed and clean the probe after use. Colour alone does not confirm doneness.

  4. Warm the tortillas

    Towards the end of roasting, warm the tortillas by their packet method using clean equipment. Keep the yoghurt chilled until the tray is ready. If the chicken needs longer, leave the tortillas covered briefly rather than letting them dry out in the oven.

  5. Build and serve

    Using clean tongs, divide the hot chicken and vegetables between four tortillas. Spoon over the yoghurt and divide the lime juice between them. Serve two tortillas per person promptly; the tray and filling will be very hot.

Swaps & variations

  • Use 350 g boneless chicken thigh strips instead, keeping the same strip thickness and temperature endpoint; the cooking time may increase.
  • Use plain dairy-free yoghurt if preferred, checking its allergens. This does not make a chicken recipe vegetarian.

Finish with storage

Cool, label and store by dish.

These are not seven days of fridge storage. Follow each dish's limits and freeze only where the recipe allows.

Smoky chicken fajita traybake

  • Store cooked filling separately from yoghurt and tortillas; assemble only the portions being eaten. Keep yoghurt and unused tortillas according to their labels.
  • Divide cooked leftovers into shallow portions, cool promptly and refrigerate covered within 1–2 hours at 0–5°C. Use within 48 hours of cooking or any shorter ingredient limit. Reheat only once until steaming throughout, stirring or turning as appropriate; eat then and do not save for another reheating.