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–+ servings

Honey Lemon Glazed Chicken

713 Kcal | 59g Protein | 72g Carbohydrates | 21g Fat
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Prep Time 15 minutes
Cook Time 15 minutes
Down Time 30 minutes
Total Time 1 hour
Carb Rice
Protein Chicken
Servings 4
Calorie 800< Calories

Equipment

Ingredients
  

For the Chicken:

  • 2 lbs chicken tenderloins
  • 1 tbsp olive oil For the marinade
  • 4 tbsp honey
  • 3 tbsp lemon juice ~1 lemon
  • 3 tbsp soy sauce low-sodium
  • 1.5 tbsp Dijon mustard
  • 3 cloves garlic minced
  • 1 tsp smoked paprika
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 tbsp olive oil For cooking

For the Broccoli:

  • 1.5 lbs broccoli florets
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

For the Rice:

  • 1 cup jasmine rice
  • 1/2 tbsp lemon zest optional, for flavor
  • 2 medium lemons For serving

Instructions
 

  • In a small mixing bowl, whisk together olive oil, honey, lemon juice, soy sauce, Dijon mustard, minced garlic, smoked paprika, salt, and black pepper.
    2 lbs chicken tenderloins, 1 tbsp olive oil, 4 tbsp honey, 3 tbsp lemon juice, 3 tbsp soy sauce, 1.5 tbsp Dijon mustard, 3 cloves garlic, 1 tsp smoked paprika, 1/4 tsp salt, 1/4 tsp black pepper
  • Place the chicken tenderloins in a large bowl or zip-top bag and pour the marinade over them, reserving 2-3 tablespoons for glazing later. Toss to coat, seal, and refrigerate for at least 30 minutes (or up to 4 hours).
  • Begin cooking the jasmine rice according to your preferred method. For added flavor, stir in lemon zest before cooking.
    1 cup jasmine rice, 1/2 tbsp lemon zest
  • Preheat the oven to 425°F. Toss the broccoli florets with olive oil, garlic powder, salt, and pepper in a mixing bowl. Spread evenly on a large baking sheet and roast for 20-25 minutes, tossing halfway through, until tender and slightly charred.
    1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tsp garlic powder, 1/4 tsp salt, 1/4 tsp black pepper
  • Heat 2 tbsp of olive oil in a 12-inch jumbo cooker over medium-high heat. Remove the chicken from the marinade and sear for 3-4 minutes per side, or until golden brown and cooked through (internal temperature of 165°F).
    2 tbsp olive oil
  • Bring the reserved marinade to a boil over medium heat, then reduce to a simmer for 3-5 minutes until slightly thickened. Let cool, then drizzle over the plated dish for an extra punch of flavor.
  • Divide the cooked rice, roasted broccoli, and honey lemon chicken tenderloins into four meal prep containers with 2 lemon wedges in each. Serve immediately or store in the refrigerator for up to 4 days.
    2 medium lemons

Nutrition

Calories: 703kcalCarbohydrates: 72gProtein: 59gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.03gCholesterol: 145mgSodium: 1722mgPotassium: 1551mgFiber: 7gSugar: 21gVitamin A: 1401IUVitamin C: 169mgCalcium: 131mgIron: 3mg
Keyword High-protein honey lemon chicken meal prep, Quick and easy honey lemon chicken tenderloins, Sweet and tangy chicken dinner recipe
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