Description
Lemon Garlic Chicken Meal Prep is a delicious, nutritious, and easy-to-prepare recipe that is perfect for meal prepping. This dish features tender chicken marinated in a zesty lemon garlic sauce, paired with vibrant vegetables.
Ingredients
- 1 1/2 pound boneless skinless chicken breast, cut into bite-size pieces
- 2 tablespoon olive oil
- 1/4 cup fresh lemon juice
- 1 tablespoon lemon zest
- 3 to 4 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 3 cup cooked rice (white, brown, or quinoa)
- 3 to 4 cup broccoli florets (or green beans/asparagus)
- 1 tablespoon butter for veggies (optional)
- extra lemon wedges (optional)
Instructions
1. Marinate the chicken by combining olive oil, lemon juice, lemon zest, minced garlic, oregano, paprika, salt, and black pepper in a mixing bowl. Toss the chicken pieces in the marinade and let sit for at least 15 to 30 minutes or up to overnight.
2. Heat a skillet over medium-high heat and cook the marinated chicken for 6 to 8 minutes, stirring occasionally, until browned and cooked through (internal temperature should reach 165°F).
3. While the chicken cooks, steam or roast the broccoli florets until tender-crisp. Portion out the cooked rice into meal prep containers.
4. Divide the cooked chicken and broccoli between meal prep containers, spooning any pan juices over the chicken. Add a pat of butter to the broccoli if desired.
5. Allow the containers to cool completely before refrigerating. Meals can be stored for up to 4 days in the fridge. Reheat in the microwave for 1 to 2 minutes until hot.
Notes
For a low-carb option, substitute rice with cauliflower rice or zucchini noodles. You may also use other proteins such as turkey breast, shrimp, or firm tofu.
- Prep Time: 30 minutes
- Cook Time: 8 minutes
- Category: Meal Prep
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 container
- Calories: 450
- Sugar: 2g
- Sodium: 800mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 100mg