# Creamy Lemon Parmesan Chicken & Rice

This creamy lemon parmesan chicken and rice is a high-protein, low-calorie dish that is incredibly flavorful and perfect for meal prepping.

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

## 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

## Instructions

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

## Equipment

- pan
- meat tenderizer
- bowl
- lemon squeezer
- blender
- strainer
- pot
- spatula
- meal 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."

## Source

- Original video: https://www.facebook.com/share/r/19GMvDaTEW/
- Recipe page: https://www.cliprecipe.com/recipe/dc846d75-422b-4508-991d-e2de182ba03a
- Extracted: 2025-07-06

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