Lemon Chicken Meal Prep
Directions
- 1Remove the florets from two heads of broccoli using a sharp pairing knife.
- 2Trim the broccoli stems and cut into bite-sized pieces, ensuring they are uniform in size.
- 3Wash 250g of green beans, remove the ends, and chop in half (optional).
- 4Cut two lemons in half and juice them, ensuring no seeds get in.
- 5In a bowl, combine 125ml of chicken stock, three minced garlic cloves, the juice of two lemons, 80g of honey (microwaved for 20 seconds), 2.5g of onion powder, 30ml of soy sauce, 10ml of sesame oil, and 12g of corn flour.
- 6Whisk until all ingredients are combined and the corn flour is broken down.
- 7Season with sea salt flakes and cracked black pepper to taste, then whisk again to combine.
- 8In a large saucepan over high heat, combine 350g of washed basmati rice and 700ml of cold water.
- 9Add salt to taste, mix to prevent clumping, and bring to a boil.
- 10Once boiling, cover and reduce heat to low. Cook for 14 minutes undisturbed, then leave with the lid on for a final four minutes before fluffing with a fork.
- 11In a large pan over medium-high heat, add 30ml of olive oil. Add the prepared broccoli and stems, season with sea salt flakes, and sauté for 3-4 minutes until slightly golden brown.
- 12Add the green beans and continue sautéing for another three minutes, mixing regularly.
- 13Add 80ml of water, cover, and steam for 2 minutes before removing the lid and mixing.
- 14Transfer the cooked vegetables to a bowl, reserving the pan.
- 15In the same pan over high heat, add 20ml of olive oil and add the 1kg diced chicken thighs. Spread evenly and season with sea salt flakes.
- 16Cook regularly for 10 minutes until the chicken is cooked through and browned. Mix thoroughly.
- 17Add the sauce mixture, mix for 1 1/2 to 2 minutes until it comes to a boil and thickens.
- 18Add 5g of white and black sesame seeds (optional). Check seasoning with sea salt flakes and cracked black pepper.
- 19Mix for about 20 seconds until the sauce is completely thick.
- 20Portion 210g of rice, 130g of vegetable mix, and 200g of lemon chicken into each of the five meal prep containers.
- 21Sprinkle black sesame seeds over the rice (optional).
Ingredients
- 50 ml Olive Oil
- 2 Large Heads Broccoli, Florets & Stems Trimmed
- 250 g Green Beans, Top & Tailed
- 1 kg Chicken Thigh, Boneless & Skinless, diced
- 125 ml Chicken Stock
- 3 Garlic Cloves, Minced
- 2 Lemons, Juiced
- 80 g Honey
- 2.5 g Onion Powder
- 30 ml Soy Sauce
- 10 ml Sesame Oil
- 12 g Corn Flour
- 1 pinch Sea Salt Flakes
- 10 cracks Cracked Black Pepper
- 350 g Basmati Rice, Washed
- 700 ml Cold Water
- 5 g White Sesame Seeds
- 5 g Black Sesame Seeds
Equipment
sharp pairing knifecitrus juicerwhisklarge saucepanlarge pan
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