High Protein Lemon Chicken Meal Prep · PrimedTable
Australian🥩 Meat
High Protein Lemon Chicken Meal Prep
⏱ 30 min🍽 Serves 5
This high-protein lemon chicken meal prep features tender chicken thighs, fluffy basmati rice, and vibrant greens, all prepared in less than 30 minutes. Perfect for muscle building, weight loss, or weekly meal planning, it stores well in the fridge for 4 days or freezer for 4 months.
High-proteinLow-cal
Adapted from a video by Chef Jack Ovens
HIGH PROTEIN Lemon Chicken Meal Prep In Less Than 30 Minutes
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1
Prepare the lemon sauce by combining stock, honey, onion powder, soy sauce, sesame oil, and cornflour in a bowl. Grate garlic cloves using a microplane into a paste and add to the bowl along with freshly squeezed lemon juice. Season with ground white pepper and whisk thoroughly until evenly combined. Set aside.
2
Bring a large pot of water to a boil over high heat. Blanch the broccoli florets and stems for about 2 minutes, then add the bok choy or other greens and cook for a further 1 minute. Drain carefully and immediately shock in ice-cold water to stop cooking and preserve the vibrant color.
3
Trim the broccoli by standing it upright and slicing around the core to separate the florets. Remove the woody end from the stem, trim the outer layers, and cut the tender center into evenly-sized pieces. For the greens, cut off the root end, slice into uniform pieces, and wash thoroughly to remove trapped dirt between layers.
4
Prepare the chicken by slicing the boneless skinless thighs in half lengthwise through the center. Rotate and dice into bite-sized pieces, trimming any gritty or uneven bits. Keep sizes consistent for even cooking.
5
Add a touch of avocado spray oil to a pan over medium-high heat. Sauté the drained vegetables with a pinch of salt and cracked black pepper for about 2 to 2½ minutes until lightly colored. Remove from pan and set aside.
6
Return the same pan to high heat and allow it to get hot and lightly smoking. Add more avocado spray oil, spread out all the chicken in a single layer without overlapping. Cook for a total of 10 minutes, stirring every 2 minutes to achieve an even golden crust. After about 8 minutes, season lightly with salt and cracked black pepper, then cook for the final 2 minutes until the chicken is fully cooked through.
7
Pour in all of the prepared lemon sauce and mix well, scraping up any flavorful bits from the bottom of the pan. The cornflour will thicken and create a beautiful glaze over the chicken. Cook for about 1½ to 2 minutes, then check seasoning and remove from heat.
8
In a separate saucepan, combine washed basmati rice with cold water and optional salt. Bring to a boil over high heat, stirring quickly to prevent clumping. Once boiling, cover with a lid, reduce heat to low, and cook for 12 minutes. Turn off the heat and let it sit covered for 4 minutes. Fluff gently with a fork or spatula to achieve soft, fluffy rice with nothing stuck to the bottom.
9
Assemble the meal prep containers: place rice on one side of each container, vegetables in the middle, and lemon chicken with its glaze on the remaining side. Sprinkle black sesame seeds over the rice and regular sesame seeds over the chicken if desired. Garnish with spring onion if preferred.
10
Allow the meal prep containers to cool completely before sealing with lids. Store in the refrigerator for up to 4 days or in the freezer for up to 4 months. If using containers with a vacuum pump, refrigerator storage can be extended to 5 days. To reheat, use a microwave in 1-minute bursts for approximately 3 minutes total. Thaw overnight if frozen.
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