Garlic Parmesan Chicken
758 Kcal | 64g Protein | 54g Carbohydrates | 31g Fat
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken breasts
- 2 tbsp olive oil
- 1 cup grated Parmesan cheese
- 1 tbsp garlic powder
- ½ tbsp onion powder
- ½ tbsp dried oregano
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp paprika
- ¼ cup lemon juice
- 2 tbsp olive oil for cooking
For the Roasted Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1 tbsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp red pepper flakes optional
For the Rice:
- 1 cup jasmine rice
- 1 tbsp rice vinegar
Instructions
Prep the Chicken:
- Preheat oven to 400°F.
- In a bowl, mix Parmesan, garlic powder, onion powder, oregano, salt, pepper, and paprika.1 cup grated Parmesan cheese, 1 tbsp garlic powder, ½ tbsp onion powder, ½ tbsp dried oregano, ½ tsp salt, ½ tsp black pepper, 1 tsp paprika
- Pat chicken breasts dry and pound to an even thickness if needed.2 lbs chicken breasts
- Thoroughly mix chicken with olive oil and lemon juice, then coat evenly in the Parmesan mixture.2 tbsp olive oil, ¼ cup lemon juice
Prepare the Rice:
- Rinse the rice under cold water until the water runs clear.1 cup jasmine rice
- Cook rice following your preferred method. I love my rice cooker! Add rice vinegar for extra flavor, if desired.1 tbsp rice vinegar
Roast the Broccoli:
- Mix broccoli with olive oil and season with salt, pepper, garlic powder, and red pepper flakes.1 tbsp olive oil, 1 tbsp garlic powder, ½ tsp salt, ½ tsp black pepper, ½ tsp red pepper flakes, 1.5 lbs broccoli florets
- Arrange seasoned broccoli on a separate baking sheet.
- Bake for 15-20 minutes, tossing halfway through, until tender and slightly crispy.
Sear & Roast the Chicken:
- Heat a large skillet over medium-high heat & add 2 tbsp olive oil2 tbsp olive oil
- Sear chicken for 2-3 minutes per side until golden brown.
- Transfer to a baking sheet and drizzle with melted butter.
- Bake for 12-15 minutes or until internal temperature reaches 165°F.
Assemble & Serve:
- Divide cooked rice evenly among four meal prep containers.
- Add 1/4 of the garlic parmesan chicken on top of the bed of rice.
- Serve with roasted broccoli on the side.
Nutrition
Calories: 758kcalCarbohydrates: 54gProtein: 64gFat: 31gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gTrans Fat: 0.03gCholesterol: 167mgSodium: 1926mgPotassium: 1527mgFiber: 6gSugar: 3gVitamin A: 1638IUVitamin C: 156mgCalcium: 343mgIron: 3mg
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