Today, we’re bringing you a fantastic recipe served alongside pan-fried veggies and fluffy rice. Don’t worry about conversions or substitutes; we’ve got all the details in the description.
This lemon chicken meal prep recipe not only tantalizes your taste buds with the zesty goodness of lemons but also brings together perfectly pan-fried vegetables and soft, fluffy rice.
As always, we’ve got you covered with weight conversions, ingredient substitutes, and nutrition values listed below.
Highlights:
- Indulge in the vibrant flavors of our Lemon Chicken, a perfect blend of citrusy goodness, tender chicken, and perfectly cooked veggies.
- Simplify your week with this easy-to-follow recipe, offering a delicious balance of protein, veggies, and comforting rice in a satisfying dish.
- Feel free to swap veggies or adjust portions to suit your taste. This recipe is flexible, allowing you to personalize your culinary experience.
- Streamline your schedule by preparing this dish in advance. It keeps well in the fridge for up to 5 days, making it a convenient and flavorful choice for busy days.
How to Cook Lemon Chicken Meal Prep
To cook Lemon Chicken Meal Prep, pan-fry broccoli and green beans, prepare a zesty sauce with lemon, honey, and spices. Sauté diced chicken, add the sauce, and serve over fluffy rice with pan-fried veggies. Refrigerate for 4 days or freeze for 4 months.
Lemon Chicken Meal Prep Recipe
Sharpen your knives and come to explore our deliciousness with us!
Ingredients
1. Two Heads of Broccoli
- Trimmed into bite-sized florets
- Don't discard the stem; trim and use for added flavor and nutrition
2. 250g Green Beans
- Top and tail, leaving them whole or chopping in half
3. 2 Lemons
- Juiced (about 80ml of juice)
- Sliced for garnish
4. 1 kg Boneless, Skinless Chicken Thighs
- Sliced into strips, then diced into bite-sized pieces
5. For the Sauce
- 125ml Chicken Stock
- 3 cloves Garlic, minced
- Juice of two Lemons (80ml)
- 80ml Honey
- 2.5g Onion Powder
- 30ml Soy Sauce
- 10ml Sesame Oil
- 12g Corn Flour
6. For Cooking
- 350g (12.35oz) Basmati Rice
- 700ml Cold Water
- Sea Salt Flakes
7. For Pan-frying Vegetables:
- 30ml Olive Oil
- Sea Salt Flakes
- Cracked Black Pepper
8. For Cooking Chicken:
- 20ml Olive Oil
- Sea Salt Flakes
- Optional: 5g White and Black Sesame Seeds for garnish
Equipments:
- Cutting Board
- Sharp Paring Knife
- Citrus Juicer or Hand Juicer
- Mixing Bowl
- Whisk
- Large Saucepan
- Large Pan for Vegetables and Chicken
- Microplane or Fine Box Grater
- Spatula or Fork for Fluffing Rice
- Vacuum Seal Pump (optional, for extended storage)
Instructions
Enjoy a flavorful, hassle-free meal prep!
Step 1: Preparing Vegetables
- Trim broccoli into florets, ensuring uniform size. Save the stem; trim and use.
- Top and tail green beans, leaving them whole or chopping in half.
- Slice lemons for sauce and garnish.
Step 2: Making the Sauce
- Combine chicken stock, minced garlic, lemon juice, honey, onion powder, soy sauce, sesame oil, and corn flour in a mixing bowl.
- Whisk until well combined. Season with sea salt flakes and cracked black pepper to taste.
Step 3: Cooking Rice
- Mix basmati rice, cold water (2:1 ratio), and sea salt flakes in a saucepan.
- Bring to a boil, then simmer on low heat with the lid on for 14 minutes. Let it rest for an additional 4 minutes before fluffing with a fork.
Step 4: Pan-frying Vegetables
- Saute broccoli in olive oil with sea salt flakes until it becomes golden brown.
- Add green beans, cracked black pepper, and water. Steam with a lid for 2 minutes until vegetables are tender.
Step 5: Cooking Chicken
- Heat olive oil in the same pan, then cook seasoned chicken for 10 minutes until golden.
- Pour in the prepared sauce, stirring for 1.5 to 2 minutes until it thickens.
Step 6: Assembling
- Serve lemon chicken over a bed of fluffy rice with pan-fried vegetables.
- Garnish with sesame seeds and lemon slices.
Storage
- Refrigerate for up to 4 days.
- Freeze for up to 4 months.
- Vacuum-sealed containers can extend fridge life to 5 days.
Nutrition Values (Per Serving)
- Chicken: 200g
- Rice: 210g
- Vegetables: 130g
Broccoli & Beans
- Portion Size – 130g (4.58oz)
- Servings – 5
- Calories – 67
- Fats – 3g
- Protein – 3g
- Carbs – 9g
- Macros = Per Portion
Basmati Rice
- Portion Size – 210g (7.4oz)
- Servings – 5
- Calories – 256
- Fats – 0.5g
- Protein – 5g
- Carbs – 56g
- Macros = Per Portion
Lemon Chicken
- Portion Size – 200g (7.05oz)
- Servings – 5
- Calories – 547
- Fats – 38g
- Protein – 34g
- Carbs – 17g
- Macros = Per Portion
Complete Dish
- Portion Size – 540g (1.1lb)
- Servings – 5
- Calories – 870
- Fats – 41.5g
- Protein – 42g
- Carbs – 82g
- Macros = Per Portion
Storage
- Refrigerate for up to 4 days.
- Freeze for up to 4 months.
- Vacuum-sealed containers can extend fridge life to 5 days.
Conclusion
Enjoy this incredible Lemon Chicken meal prep that’s perfect for any occasion. Feel free to customize the vegetables or rice portions according to your preferences.