Creamy Lemon Parmesan Chicken & Rice

Serves 5
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Directions

  1. 1Grab three large chicken breasts.
  2. 2Grab three large chicken breasts.
  3. 3Grab three large chicken breasts.
  4. 4Tenderize the chicken breasts.
  5. 5Tenderize the chicken breasts.
  6. 6Tenderize the chicken breasts.
  7. 7Cut one lemon in half.
  8. 8Cut one lemon in half.
  9. 9Cut one lemon in half.
  10. 10Add the juice of one lemon to a bowl.
  11. 11Add the juice of one lemon to a bowl.
  12. 12Add the juice of one lemon to a bowl.
  13. 13Add 1 tablespoon of olive oil to the bowl.
  14. 14Add 1 tablespoon of olive oil to the bowl.
  15. 15Add 1 tablespoon of olive oil to the bowl.
  16. 16Add 1 tablespoon of salt to the bowl.
  17. 17Add 1 tablespoon of salt to the bowl.
  18. 18Add 1 tablespoon of salt to the bowl.
  19. 19Add 1/2 tablespoon of pepper to the bowl.
  20. 20Add 1/2 tablespoon of pepper to the bowl.
  21. 21Add 1/2 tablespoon of pepper to the bowl.
  22. 22Add 1 teaspoon of garlic powder to the bowl.
  23. 23Add 1 teaspoon of garlic powder to the bowl.
  24. 24Add 1 teaspoon of garlic powder to the bowl.
  25. 25Toss the chicken breasts in the marinade.
  26. 26Toss the chicken breasts in the marinade.
  27. 27Toss the chicken breasts in the marinade.
  28. 28Let the chicken marinate for at least 30-45 minutes.
  29. 29Let the chicken marinate for at least 30-45 minutes.
  30. 30Let the chicken marinate for at least 30-45 minutes.
  31. 31Pour 180g of fat-free evaporated milk into a blender cup.
  32. 32Pour 180g of fat-free evaporated milk into a blender cup.
  33. 33Pour 180g of fat-free evaporated milk into a blender cup.
  34. 34Squeeze the juice of half a lemon into the blender cup.
  35. 35Squeeze the juice of half a lemon into the blender cup.
  36. 36Squeeze the juice of half a lemon into the blender cup.
  37. 37Add 80g of fresh Parmigiano Reggiano to the blender cup.
  38. 38Add 80g of fresh Parmigiano Reggiano to the blender cup.
  39. 39Add 80g of fresh Parmigiano Reggiano to the blender cup.
  40. 40Blend the sauce until completely smooth.
  41. 41Blend the sauce until completely smooth.
  42. 42Blend the sauce until completely smooth.
  43. 43Rinse 320g of basmati rice with cold water using a strainer.
  44. 44Rinse 320g of basmati rice with cold water using a strainer.
  45. 45Rinse 320g of basmati rice with cold water using a strainer.
  46. 46Add the rinsed rice to a pot.
  47. 47Add the rinsed rice to a pot.
  48. 48Add the rinsed rice to a pot.
  49. 49Add 480g of water to the pot with the rice.
  50. 50Add 480g of water to the pot with the rice.
  51. 51Add 480g of water to the pot with the rice.
  52. 52Add 30g of butter to the pot with the rice and water.
  53. 53Add 30g of butter to the pot with the rice and water.
  54. 54Add 30g of butter to the pot with the rice and water.
  55. 55Stir the rice, water, and butter.
  56. 56Stir the rice, water, and butter.
  57. 57Stir the rice, water, and butter.
  58. 58Bring the water to a boil, then cover, reduce heat to low, and cook for 15 minutes.
  59. 59Bring the water to a boil, then cover, reduce heat to low, and cook for 15 minutes.
  60. 60Bring the water to a boil, then cover, reduce heat to low, and cook for 15 minutes.
  61. 61Remove the pot from heat, keep covered, and let it sit for 10 more minutes.
  62. 62Remove the pot from heat, keep covered, and let it sit for 10 more minutes.
  63. 63Remove the pot from heat, keep covered, and let it sit for 10 more minutes.
  64. 64Place the marinated lemon pepper chicken breasts into a hot pan over high heat.
  65. 65Place the marinated lemon pepper chicken breasts into a hot pan over high heat.
  66. 66Place the marinated lemon pepper chicken breasts into a hot pan over high heat.
  67. 67Spoon extra marinade over the chicken while it cooks.
  68. 68Spoon extra marinade over the chicken while it cooks.
  69. 69Spoon extra marinade over the chicken while it cooks.
  70. 70Flip the chicken every 1 to 2 minutes until it's completely cooked through and has a nice sear.
  71. 71Flip the chicken every 1 to 2 minutes until it's completely cooked through and has a nice sear.
  72. 72Flip the chicken every 1 to 2 minutes until it's completely cooked through and has a nice sear.
  73. 73Remove the cooked chicken from the pan and place it aside.
  74. 74Remove the cooked chicken from the pan and place it aside.
  75. 75Remove the cooked chicken from the pan and place it aside.
  76. 76Deglaze the pan with the juice of the remaining half lemon.
  77. 77Deglaze the pan with the juice of the remaining half lemon.
  78. 78Deglaze the pan with the juice of the remaining half lemon.
  79. 79Reduce the heat to low.
  80. 80Reduce the heat to low.
  81. 81Reduce the heat to low.
  82. 82Pour the creamy parmesan sauce into the deglazed pan.
  83. 83Pour the creamy parmesan sauce into the deglazed pan.
  84. 84Pour the creamy parmesan sauce into the deglazed pan.
  85. 85Mix the sauce in the pan to pick up all the flavor from the pan drippings.
  86. 86Mix the sauce in the pan to pick up all the flavor from the pan drippings.
  87. 87Mix the sauce in the pan to pick up all the flavor from the pan drippings.
  88. 88Add pepper to taste to the sauce.
  89. 89Add pepper to taste to the sauce.
  90. 90Add pepper to taste to the sauce.
  91. 91Let the sauce simmer for 3-4 minutes to thicken.
  92. 92Let the sauce simmer for 3-4 minutes to thicken.
  93. 93Let the sauce simmer for 3-4 minutes to thicken.
  94. 94Slice the cooked chicken breasts.
  95. 95Slice the cooked chicken breasts.
  96. 96Slice the cooked chicken breasts.
  97. 97Arrange the cooked rice in a serving pan.
  98. 98Arrange the cooked rice in a serving pan.
  99. 99Arrange the cooked rice in a serving pan.
  100. 100Place the sliced chicken on top of the rice.
  101. 101Place the sliced chicken on top of the rice.
  102. 102Place the sliced chicken on top of the rice.
  103. 103Drizzle the creamy lemon parmesan pan sauce over the chicken and rice.
  104. 104Drizzle the creamy lemon parmesan pan sauce over the chicken and rice.
  105. 105Drizzle the creamy lemon parmesan pan sauce over the chicken and rice.

Ingredients

  • 24 oz chicken breast
  • 24 oz chicken breast
  • 24 oz chicken breast
  • 1 lemon lemon
  • 1 lemon lemon
  • 1 lemon lemon
  • 1 tablespoon olive oil
  • 1 tablespoon olive oil
  • 1 tablespoon olive oil
  • 1 tablespoon salt
  • 1 tablespoon salt
  • 1 tablespoon salt
  • 0.5 tablespoon pepper
  • 0.5 tablespoon pepper
  • 0.5 tablespoon pepper
  • 1 tspn garlic powder
  • 1 tspn garlic powder
  • 1 tspn garlic powder
  • 180 g fat free evaporated milk
  • 180 g fat free evaporated milk
  • 180 g fat free evaporated milk
  • 80 g Parmigiano Reggiano
  • 80 g Parmigiano Reggiano
  • 80 g Parmigiano Reggiano
  • 0.5 lemon lemon
  • 0.5 lemon lemon
  • 0.5 lemon lemon
  • to taste pepper
  • to taste pepper
  • to taste pepper
  • 320 g basmati rice
  • 320 g basmati rice
  • 320 g basmati rice
  • 30 g butter
  • 30 g butter
  • 30 g butter
  • 480 g water
  • 480 g water
  • 480 g water

Equipment

panmeat tenderizerbowllemon squeezerblenderstrainerpotspatulameal prep containers

Tips

  • This recipe yields 5 meals that can be tossed in the freezer and had for lunches throughout the week.
  • The lemon parmesan pan sauce takes the dish to the next level.
  • You can support the creator by checking out their e-cookbooks for more high-protein meal prep recipes like Chicken Fried Rice, Chipotle Burrito Bowls, Protein Burritos, Crispy Chicken Sandwiches, Protein Pizza, Homemade Protein Bagels, Brownie Batter Overnight Oats, Butter Chicken, Brisket Queso Mac n Cheese, Pineapple Teriyaki Pulled Pork, Chili, Japanese Curry, Chicken Tinga, and French Onion Pasta.
  • Rinsing the basmati rice with cold water is important for proper cooking.
  • Allowing the rice to sit for 10 minutes after cooking helps it to fluff up nicely.
  • Make sure to deglaze the pan with lemon juice after cooking the chicken to pick up all the flavor for the sauce.
  • Reduce the heat to low when adding the creamy parmesan sauce to the pan to ensure it thickens properly and doesn't burn.
  • Flipping the chicken every 1-2 minutes helps achieve a nice sear and even cooking.
  • Marinating the chicken for at least 30-45 minutes is crucial for flavor.
  • You can add butter to the rice for extra flavor, as the overall dish is low-calorie.
  • Ensure the chicken is completely cooked through before removing it from the pan.
  • Serve the chicken sliced on top of the rice and drizzle with the creamy sauce.
  • For meal prepping, split the prepared chicken and rice into 5 equal servings, top with sauce, and store in the freezer until ready to eat.
  • This meal is part of a 500-calorie meal prep series, making it a great option for those tracking their macros and calories.
  • Don't eat plain chicken and rice, this recipe makes it flavorful and satisfying.
  • The pan sauce picks up all the flavor from the cooked chicken in the pan, enhancing the dish's taste.
  • Let the sauce simmer for 3-4 minutes to thicken.
  • Cooking the chicken on high heat helps to get a good sear on the outside.
  • This recipe is described as "high protein, low calorie."