Serves 5
Directions
- 1Grab three large chicken breasts.
- 2Tenderize the chicken breasts.
- 3Cut one lemon in half.
- 4Add the juice of one lemon to a bowl.
- 5Add 1 tablespoon of olive oil to the bowl.
- 6Add 1 tablespoon of salt to the bowl.
- 7Add 1/2 tablespoon of pepper to the bowl.
- 8Add 1 teaspoon of garlic powder to the bowl.
- 9Toss the chicken breasts in the marinade.
- 10Let the chicken marinate for at least 30-45 minutes.
- 11Pour 180g of fat-free evaporated milk into a blender cup.
- 12Squeeze the juice of half a lemon into the blender cup.
- 13Add 80g of fresh Parmigiano Reggiano to the blender cup.
- 14Blend the sauce until completely smooth.
- 15Rinse 320g of basmati rice with cold water using a strainer.
- 16Add the rinsed rice to a pot.
- 17Add 480g of water to the pot with the rice.
- 18Add 30g of butter to the pot with the rice and water.
- 19Stir the rice, water, and butter.
- 20Bring the water to a boil, then cover, reduce heat to low, and cook for 15 minutes.
- 21Remove the pot from heat, keep covered, and let it sit for 10 more minutes.
- 22Place the marinated lemon pepper chicken breasts into a hot pan over high heat.
- 23Spoon extra marinade over the chicken while it cooks.
- 24Flip the chicken every 1 to 2 minutes until it's completely cooked through and has a nice sear.
- 25Remove the cooked chicken from the pan and place it aside.
- 26Deglaze the pan with the juice of the remaining half lemon.
- 27Reduce the heat to low.
- 28Pour the creamy parmesan sauce into the deglazed pan.
- 29Mix the sauce in the pan to pick up all the flavor from the pan drippings.
- 30Add pepper to taste to the sauce.
- 31Let the sauce simmer for 3-4 minutes to thicken.
- 32Slice the cooked chicken breasts.
- 33Arrange the cooked rice in a serving pan.
- 34Place the sliced chicken on top of the rice.
- 35Drizzle the creamy lemon parmesan pan sauce over the chicken and rice.
Ingredients
- 24 oz chicken breast
- 1 lemon 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 lemon lemon
- to taste pepper
- 320 g basmati rice
- 30 g butter
- 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."
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