Serves 5
Directions
- 1Grab three large chicken breasts and tenderize them.
- 2Add the juice of one lemon, olive oil, salt, pepper, and garlic powder to a bowl to build the lemon pepper marinade.
- 3Toss the chicken breasts in the marinade and let them marinate for at least 30-45 minutes.
- 4To prepare the pan sauce, combine fat-free evaporated milk, juice of half a lemon, and fresh Parmigiano Reggiano in a blender.
- 5Blend the sauce until it is completely smooth.
- 6Rinse the basmati rice.
- 7Combine the rice, butter, and water in a pot.
- 8Bring the water to a boil, then cover, reduce heat to low, and cook for 15 minutes. Remove from heat, keep covered, and let it sit for 10 more minutes.
- 9Cook the marinated chicken in a pan over high heat to get a nice sear.
- 10Flip the chicken every 1 to 2 minutes until it is completely cooked through.
- 11Place the cooked chicken to the side.
- 12Deglaze the pan with the juice of half a lemon.
- 13Pour in the creamy parmesan sauce, reduce heat to low, and mix to pick up all the flavor from the pan.
- 14Let the sauce simmer for 3 to 4 minutes to thicken up.
- 15Serve the cooked chicken and sauce over the prepared rice.
Ingredients
- 24 oz chicken breast
- 1 whole lemon
- 1 tablespoon olive oil
- 1 tablespoon salt
- 0.5 tablespoon pepper
- 1 tspn garlic powder
- 180 g fat free evaporated milk
- 80 g Parmigiano reggiano
- 0.5 whole lemon
- 320 g basmati rice
- 30 g butter
- 480 g water
Equipment
panchicken tenderizerbowllemon squeezerblenderpotsieve
Tips
- This recipe is part of a 500-calorie meal prep series.
- You can freeze the meals for lunches throughout the week.
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