Unlock the flavor: easy lemon chicken recipe for meal prep mastery

Meal prepping is a lifesaver for busy individuals and families who want to eat healthy and save time during the week. Our lemon chicken recipe meal prep is a perfect solution, providing you with a delicious, nutritious, and hassle-free lunch option. This easy-to-follow guide will walk you through every step of the meal prep process, ensuring you have a week’s worth of fresh and flavorful lemon chicken.

Ingredients:

Chicken:

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces

Marinade:

• 1/2 cup lemon juice
• 1/4 cup olive oil
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Lemon Sauce:

• 1/2 cup lemon juice
• 1/4 cup chicken broth
• 1 tablespoon cornstarch
• 1 tablespoon water
• 1 teaspoon honey
• Salt and pepper to taste

Sides (optional):

• Brown rice
• Roasted vegetables
• Salad

Instructions:

1. Marinate the Chicken:

In a large bowl, combine the chicken, lemon juice, olive oil, honey, garlic, oregano, salt, and pepper. Mix well to ensure all the chicken pieces are coated. Cover the bowl and refrigerate for at least 30 minutes, or up to overnight.

2. Prepare the Lemon Sauce:

In a small saucepan, whisk together the lemon juice, chicken broth, cornstarch, water, honey, salt, and pepper. Bring to a simmer over medium heat, stirring constantly. Reduce heat to low and simmer for 5-7 minutes, or until the sauce thickens.

3. Cook the Chicken:

Heat a large skillet over medium heat. Add the marinated chicken and cook for 5-7 minutes per side, or until cooked through. Remove the chicken from the skillet and set aside.

4. Assemble the Meal Prep Containers:

Divide the cooked chicken evenly among 5-7 meal prep containers. Top each container with the desired amount of lemon sauce.

5. Prepare the Sides:

If desired, prepare brown rice, roasted vegetables, or salad as sides to accompany the lemon chicken.

6. Store and Reheat:

Store the meal prep containers in the refrigerator for up to 5 days. To reheat, microwave for 1-2 minutes, or until warmed through.

Meal Prep Time-Saving Tips:

• Use a food processor: To save time mincing the garlic, use a food processor.
• Batch cook: Prepare a large batch of brown rice or roasted vegetables on the weekend to save time during the week.
• Freeze the lemon sauce: If you’re short on time, prepare the lemon sauce in advance and freeze it in an ice cube tray. When you’re ready to meal prep, simply thaw the cubes and use as needed.

Nutrition:

One serving of lemon chicken meal prep (with brown rice and roasted vegetables) provides approximately:

• Calories: 350
• Protein: 30 grams
• Carbohydrates: 40 grams
• Fat: 15 grams

Meal Prep Variations:

• Switch up the protein: Instead of chicken, use shrimp, tofu, or salmon.
• Add vegetables: Stir in chopped broccoli, carrots, or bell peppers to the lemon sauce.
• Try different sauces: Experiment with other sauces, such as teriyaki, honey mustard, or barbecue.

Meal Prep Benefits:

• Saves time: Meal prepping eliminates the need for daily cooking, saving you precious time during the week.
• Healthy eating: Meal prepping ensures you have healthy and nutritious meals on hand, reducing the temptation to eat unhealthy options.
• Budget-friendly: Meal prepping allows you to buy ingredients in bulk, saving money compared to eating out or ordering takeout.

Meal Prep Meal Plan:

Here’s a sample meal plan using the lemon chicken recipe meal prep:

• Monday: Lemon chicken with brown rice and roasted vegetables
• Tuesday: Lemon chicken salad with mixed greens and grilled chicken
• Wednesday: Lemon chicken with roasted sweet potatoes and steamed broccoli
• Thursday: Lemon chicken tacos with corn tortillas and salsa
• Friday: Lemon chicken soup with a side of whole-wheat bread

Wrapping It Up:

Our lemon chicken recipe meal prep is a delicious, nutritious, and convenient way to ensure you have healthy lunches throughout the week. With its easy-to-follow instructions and time-saving tips, you can enjoy flavorful and hassle-free meals without sacrificing your health or budget. So, grab your ingredients and get started on your meal prep journey today!

FAQ:

1. Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken. However, make sure to thaw it completely before marinating.

2. How long can I store the meal prep containers in the refrigerator?
The meal prep containers can be stored in the refrigerator for up to 5 days.

3. Can I freeze the lemon chicken meal prep?
Yes, you can freeze the meal prep containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

4. What are some other side dishes that go well with lemon chicken?
Some other side dishes that go well with lemon chicken include mashed potatoes, pasta, or quinoa.

5. How can I make the lemon chicken meal prep more flavorful?
You can add additional herbs and spices to the marinade, such as rosemary, thyme, or paprika. You can also add a squeeze of lemon juice or a dollop of Greek yogurt to the lemon sauce.