Lemon butter chicken prep
Serves 6
Directions
- 1Tenderize 3 lbs of chicken breast.
- 2Season the chicken with 5g salt, 5g black pepper, 6g garlic powder, 6g paprika, and 6g lemon pepper seasoning until well coated.
- 3Cook the chicken in a pan for 3 to 5 minutes on each side.
- 4Fill the steamer with water.
- 5Steam 24 ounces of broccoli for 10 to 15 minutes.
- 6Rinse one cup of raw rice.
- 7Cook the rice.
- 8In 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.
- 9Mix the sauce ingredients thoroughly.
- 10Chop the cooked chicken very fine.
- 11Chop the steamed broccoli into smaller pieces if desired.
- 12Add the chopped chicken, steamed broccoli, and cooked rice to a mixing bowl.
- 13Pour the lemon butter sauce over the ingredients.
- 14Mix everything until well combined.
- 15Divide the mixture into six meal prep containers.
Ingredients
- 3 lbs chicken breast
- 5 g Salt
- 5 g Pepper
- 6 g Garlic powder
- 6 g Paprika
- 6 g Lemon pepper seasoning
- 24 ounces broccoli
- 1 cup raw rice
- 500 g Plain Greek yogurt
- 30 g minced garlic
- 50 g lemon juice
- 50 g melted Land O Lakes butter (45% less fat kind)
- 30 g parmesan cheese
Equipment
cutting boardpansteamerbowlmeal 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.
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