HIGH PROTEIN Lemon Chicken Meal Prep In Less Than 30 Minutes

chicken breast

🥗Healthier: chicken thighs

💰Cheaper: chicken thighs

Thighs are often more affordable and juicier.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is typically less expensive.

Add 1/2 cup of vegetable or chicken stock to a mixing bowl.

Add 1/3 cup of honey to the bowl, ensuring none is stuck.

Add 1 tsp of onion powder, 1.5 tbsp of soy sauce, 2 tsp of sesame oil, and 1 tbsp of corn flour to the bowl.

Grate 5 cloves of garlic using a microplane and add to the sauce mixture.

Juice 2 lemons using a citrus juicer and add the juice to the sauce, ensuring no seeds are included.

Add a touch of ground white pepper to taste and whisk to combine.

Set the sauce aside until later.

Place a large pot of water on the stove over high heat to boil.

Prepare 2 heads of broccoli by slicing around the core to separate the florets and trim any woody ends.

Trim the outer layers of the broccoli stems and slice them into even pieces.

Prepare 2 bunches of bok choy by cutting off the root and slicing into even pieces, then wash thoroughly.

Take 1 kg (2.2 lbs) of boneless skinless chicken thigh, slice it in half lengthwise, and dice into bite-sized pieces, trimming off any gritty pieces.

Once the water is boiling, add a pinch of salt and the broccoli florets and stems, blanching for about 2 minutes.

After 2 minutes, add the bok choy and cook for an additional 1 minute.

Carefully strain the vegetables and transfer them to ice-cold water to shock them and stop the cooking process.

In a saucepan, add 300 g of washed basmati rice and 600 ml of cold water, optionally adding a small pinch of salt.

Bring the rice to a boil, then cover with a lid, reduce the heat to low, and cook for 12 minutes.

After 12 minutes, turn off the heat and let the rice sit for 4 minutes with the lid on.

In a pan over medium-high heat, add a touch of avocado oil and the drained vegetables, seasoning with salt and cracked black pepper.

Sauté the vegetables for about 2 to 2.5 minutes until they get a slight bit of color.

Remove the vegetables from the pan and set aside.

In the same pan, add more avocado oil and the diced chicken, spreading it out in a single layer.

Cook the chicken for a total of 10 minutes, mixing every 2 minutes to develop an even crust.

After about 8 minutes, season the chicken lightly with salt and cracked black pepper.

Add the prepared sauce to the chicken and mix to combine, allowing the corn flour to thicken the sauce for about 1.5 to 2 minutes.

Check the seasoning and remove from heat.

Fluff the rice with a fork or spatula after removing the lid.

Portion the rice into meal prep containers, adding the sautéed vegetables in the middle and the lemon chicken with glaze on the side.

Sprinkle black sesame seeds on the rice and regular sesame seeds on the chicken if desired.

Allow the meal prep containers to cool, then place on lids for storage.

Store in the fridge for up to 4 days or in the freezer for up to 4 months, thawing overnight before reheating.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary