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garlic lemon herb chicken

Garlic Lemon Herb Chicken

556kcal | 57g Protein | 51g Carbohydrates | 14g Fat
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Prep Time 10 minutes
Cook Time 25 minutes
Marinade Time 15 minutes
Total Time 50 minutes
Carb Rice
Protein Chicken
Servings 4
Calorie <600 Calories

Equipment

Ingredients
  

For the Chicken:

  • 2 lbs boneless skinless chicken breast
  • 2 tbsp lemon juice juice of 1 large lemon
  • 1 tbsp olive oil
  • 3 cloves garlic minced
  • 1 tsp dried thyme
  • 1 tsp dried parsley
  • 1 tsp salt
  • 1/2 tsp black pepper

For the Rice:

  • 1 cup dry jasmine rice
  • 1 tbsp lemon juice
  • ½ tsp garlic powder
  • ½ tsp salt

For the Roasted Broccoli:

  • 1.5 lbs broccoli florets
  • 1 tbsp olive oil
  • ½ tsp salt
  • ½ tsp pepper

Optional Garnish:

  • Lemon wedges
  • Fresh chopped parsley

Instructions
 

Marinate the Chicken:

  • In a large bowl, mix the chicken with lemon juice, olive oil, garlic, thyme, parsley, salt, and pepper. Let it marinate for at least 15–20 minutes (or up to 8 hours for max flavor).
    2 lbs boneless skinless chicken breast, 2 tbsp lemon juice, 1 tbsp olive oil, 3 cloves garlic, 1 tsp dried thyme, 1 tsp dried parsley, 1 tsp salt, 1/2 tsp black pepper

Cook the Rice:

  • Rinse the jasmine rice until the water runs clear. Cook according to your preferred method (I love my rice cooker!). Once cooked, fluff with a fork and stir in lemon juice, garlic powder, and a pinch of salt.
    1 cup dry jasmine rice, 1 tbsp lemon juice, ½ tsp garlic powder, ½ tsp salt

Roast the Broccoli:

  • Preheat your oven to 425°F (218°C). Toss broccoli florets with olive oil, salt, and pepper. Spread on a baking sheet in a single layer and roast for 20–25 minutes, flipping halfway through until crisp-tender and slightly charred.
    1.5 lbs broccoli florets, 1 tbsp olive oil, ½ tsp salt, ½ tsp pepper

Cook the Chicken:

  • Heat a grill pan or skillet over medium-high heat. Add the marinated chicken and cook for 4–5 minutes per side, or until fully cooked and slightly charred. Internal temp should reach 165°F (74°C).

Assemble the Bowls:

  • Divide rice, roasted broccoli, and chicken evenly into 4 meal prep containers. Garnish with lemon wedges and parsley if desired.
    Lemon wedges, Fresh chopped parsley

Nutrition

Calories: 556kcalCarbohydrates: 51gProtein: 57gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.03gCholesterol: 145mgSodium: 1485mgPotassium: 1465mgFiber: 5gSugar: 3gVitamin A: 1141IUVitamin C: 160mgCalcium: 117mgIron: 3mg
Keywords healthy chicken and rice meal prep, lemon herb grilled chicken, low calorie chicken meal prep
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