Description
Delicious Lemon Garlic Chicken Meal Prep Bowls packed with flavor and nutrition.
Ingredients
Scale
- 1 lb boneless skinless chicken breast
- 1 cup uncooked jasmine rice
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon paprika
- 1 teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes (optional)
- 1 tablespoon chopped fresh parsley
Instructions
- Cook the Rice – Start by rinsing the jasmine rice under cold water. This removes excess starch and helps the rice cook up light and fluffy. Cook according to package instructions and set aside when done.
- Prepare the Lemon Garlic Marinade – In a small bowl, combine olive oil, minced garlic, lemon juice, lemon zest, paprika, onion powder, salt, pepper, and red pepper flakes. The aroma at this stage is already incredible—fresh, citrusy, and savory.
- Season the Chicken – Place the chicken breasts in a bowl or shallow dish and coat them thoroughly with the lemon garlic mixture. Let them sit for about 10–15 minutes so the flavors soak in.
- Cook the Chicken – Heat a skillet over medium heat. Add the marinated chicken and cook for about 5–6 minutes per side, depending on thickness, until golden and cooked through. The garlic will lightly caramelize, creating an irresistible crust.
- Steam or Roast the Broccoli – While the chicken cooks, steam or roast the broccoli until tender but still vibrant green. Keeping the vegetables slightly crisp adds great texture to the meal prep bowls.
- Slice and Assemble – Once the chicken has rested for a few minutes, slice it into strips. Divide rice, broccoli, and chicken evenly into meal prep containers. Sprinkle fresh parsley on top for a burst of color and freshness.
Notes
- Your Lemon Garlic Chicken Meal Prep Bowls are now ready for the week.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Meal Prep
- Method: Skillet
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 1g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 2g
- Protein: 30g
- Cholesterol: 80mg