Lemon butter chicken prep
Serves 6
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Lemon butter chicken prep
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Serves 6
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Directions
1
Tenderize 3 lbs of chicken breast.
2
Tenderize 3 lbs of chicken breast.
3
Tenderize 3 lbs of chicken breast.
4
Season the chicken with 5g salt, 5g black pepper, 6g garlic powder, 6g paprika, and 6g lemon pepper seasoning until well coated.
5
Season the chicken with 5g salt, 5g black pepper, 6g garlic powder, 6g paprika, and 6g lemon pepper seasoning until well coated.
6
Season the chicken with 5g salt, 5g black pepper, 6g garlic powder, 6g paprika, and 6g lemon pepper seasoning until well coated.
7
Cook the chicken in a pan for 3 to 5 minutes on each side.
8
Cook the chicken in a pan for 3 to 5 minutes on each side.
9
Cook the chicken in a pan for 3 to 5 minutes on each side.
10
Fill the steamer with water.
11
Fill the steamer with water.
12
Fill the steamer with water.
13
Steam 24 ounces of broccoli for 10 to 15 minutes.
14
Steam 24 ounces of broccoli for 10 to 15 minutes.
15
Steam 24 ounces of broccoli for 10 to 15 minutes.
16
Rinse one cup of raw rice.
17
Rinse one cup of raw rice.
18
Rinse one cup of raw rice.
19
Cook the rice.
20
Cook the rice.
21
Cook the rice.
22
In a bowl, combine 500g plain Greek yogurt, 30g minced garlic, 50g lemon juice, 50g melted Land O Lakes butter (45% less fat kind), and 30g parmesan cheese.
23
In a bowl, combine 500g plain Greek yogurt, 30g minced garlic, 50g lemon juice, 50g melted Land O Lakes butter (45% less fat kind), and 30g parmesan cheese.
24
In a bowl, combine 500g plain Greek yogurt, 30g minced garlic, 50g lemon juice, 50g melted Land O Lakes butter (45% less fat kind), and 30g parmesan cheese.
25
Mix the sauce ingredients thoroughly.
26
Mix the sauce ingredients thoroughly.
27
Mix the sauce ingredients thoroughly.
28
Chop the cooked chicken very fine.
29
Chop the cooked chicken very fine.
30
Chop the cooked chicken very fine.
31
Chop the steamed broccoli into smaller pieces if desired.
32
Chop the steamed broccoli into smaller pieces if desired.
33
Chop the steamed broccoli into smaller pieces if desired.
34
Add the chopped chicken, steamed broccoli, and cooked rice to a mixing bowl.
35
Add the chopped chicken, steamed broccoli, and cooked rice to a mixing bowl.
36
Add the chopped chicken, steamed broccoli, and cooked rice to a mixing bowl.
37
Pour the lemon butter sauce over the ingredients.
38
Pour the lemon butter sauce over the ingredients.
39
Pour the lemon butter sauce over the ingredients.
40
Mix everything until well combined.
41
Mix everything until well combined.
42
Mix everything until well combined.
43
Divide the mixture into six meal prep containers.
44
Divide the mixture into six meal prep containers.
45
Divide the mixture into six meal prep containers.
Ingredients
3 lbs chicken breast
3 lbs chicken breast
3 lbs chicken breast
5 g Salt
5 g Salt
5 g Salt
5 g Pepper
5 g Pepper
5 g Pepper
6 g Garlic powder
6 g Garlic powder
6 g Garlic powder
6 g Paprika
6 g Paprika
6 g Paprika
6 g Lemon pepper seasoning
6 g Lemon pepper seasoning
6 g Lemon pepper seasoning
24 ounces broccoli
24 ounces broccoli
24 ounces broccoli
1 cup raw rice
1 cup raw rice
1 cup raw rice
500 g Plain Greek yogurt
500 g Plain Greek yogurt
500 g Plain Greek yogurt
30 g minced garlic
30 g minced garlic
30 g minced garlic
50 g lemon juice
50 g lemon juice
50 g lemon juice
50 g melted Land O Lakes butter (45% less fat kind)
50 g melted Land O Lakes butter (45% less fat kind)
50 g melted Land O Lakes butter (45% less fat kind)
30 g parmesan cheese
30 g parmesan cheese
30 g parmesan cheese
Equipment
cutting board
pan
steamer
bowl
meal prep containers
Tips
I don’t like large pieces of vegetables, so I broke mine down further
For refrigerator reheat, heat for 2:30 seconds.
For freezer reheat, add 1/3 cup water, put a little paper towel over the top, heat for 4 minutes, stir for 30 seconds, then serve.