Lemon Garlic Chicken Meal Prep
A flavorful and healthy meal prep recipe featuring marinated chicken, steamed broccoli, and brown rice, perfect for busy weekdays.
Ingrédients
For the chicken marinade
- 4 pieces chicken fillets You can substitute with turkey or tofu for a vegetarian option.
- 2 lemons juiced Freshly squeezed for best flavor.
- 4 cloves garlic, minced Use fresh garlic for optimal flavor.
- 2 tablespoons olive oil Can be replaced with vegetable broth for a lower fat option.
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano Fresh herbs can also be used for enhanced flavor.
For the sides
- 1 cup broccoli florets Steamed until tender.
- 1 cup brown rice Cook according to package instructions.
Instructions
Preparation
- Begin by washing all your ingredients thoroughly. Juice the lemons, mince the garlic, and have all spices and measuring tools on hand.
- In a medium-sized bowl, combine the lemon juice, minced garlic, olive oil, salt, black pepper, and dried oregano. Mix well until fully combined.
- Add the chicken fillets to the marinade and coat them thoroughly. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes.
Cooking
- Preheat your oven to 400°F (200°C).
- Once marinated, place the chicken on a baking sheet lined with parchment paper. Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
- Cook the brown rice according to package instructions.
- While the chicken is baking, steam the broccoli until tender (about 5-7 minutes).
- Once the chicken is done, let it rest for 5 minutes, then slice it into strips.
Serving
- Serve the sliced chicken alongside the steamed broccoli and brown rice.
- Store each portion in meal prep containers for easy access throughout the week.
Notes
To keep your meals fresh, store your chicken, rice, and broccoli in airtight containers in the fridge for up to four days. For longer storage, freeze portions for up to three months. Reheat in the microwave with a splash of water to prevent drying out.