# Creamy Lemon Parm Chicken & Rice

This High Protein, Low Calorie Creamy Lemon Parm Chicken & Rice is flavorful and packed with protein, perfect for meal prepping and freezing.

- Servings: 5 servings
- Cuisine: Italian
- Category: Dinner
- Language: en

## 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

## Instructions

1. Grab three large chicken breasts and tenderize them.
2. Add the juice of one lemon, olive oil, salt, pepper, and garlic powder to a bowl to build the lemon pepper marinade.
3. Toss the chicken breasts in the marinade and let them marinate for at least 30-45 minutes.
4. To prepare the pan sauce, combine fat-free evaporated milk, juice of half a lemon, and fresh Parmigiano Reggiano in a blender.
5. Blend the sauce until it is completely smooth.
6. Rinse the basmati rice.
7. Combine the rice, butter, and water in a pot.
8. Bring 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.
9. Cook the marinated chicken in a pan over high heat to get a nice sear.
10. Flip the chicken every 1 to 2 minutes until it is completely cooked through.
11. Place the cooked chicken to the side.
12. Deglaze the pan with the juice of half a lemon.
13. Pour in the creamy parmesan sauce, reduce heat to low, and mix to pick up all the flavor from the pan.
14. Let the sauce simmer for 3 to 4 minutes to thicken up.
15. Serve the cooked chicken and sauce over the prepared rice.

## Equipment

- pan
- chicken tenderizer
- bowl
- lemon squeezer
- blender
- pot
- sieve

## Tips

- This recipe is part of a 500-calorie meal prep series.
- You can freeze the meals for lunches throughout the week.

## Source

- Original video: https://www.tiktok.com/t/ZT66XxFdj/
- Recipe page: https://www.cliprecipe.com/recipe/aa3811a5-05eb-432c-bfee-e718f9ec1a31
- Extracted: 2025-07-22

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt