Lemon Chicken Meal Prep
Directions
- 1Remove the florets from two heads of broccoli using a sharp pairing knife.
- 2Remove the florets from two heads of broccoli using a sharp pairing knife.
- 3Remove the florets from two heads of broccoli using a sharp pairing knife.
- 4Trim the broccoli stems and cut into bite-sized pieces, ensuring they are uniform in size.
- 5Trim the broccoli stems and cut into bite-sized pieces, ensuring they are uniform in size.
- 6Trim the broccoli stems and cut into bite-sized pieces, ensuring they are uniform in size.
- 7Wash 250g of green beans, remove the ends, and chop in half (optional).
- 8Wash 250g of green beans, remove the ends, and chop in half (optional).
- 9Wash 250g of green beans, remove the ends, and chop in half (optional).
- 10Cut two lemons in half and juice them, ensuring no seeds get in.
- 11Cut two lemons in half and juice them, ensuring no seeds get in.
- 12Cut two lemons in half and juice them, ensuring no seeds get in.
- 13In 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.
- 14In 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.
- 15In 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.
- 16Whisk until all ingredients are combined and the corn flour is broken down.
- 17Whisk until all ingredients are combined and the corn flour is broken down.
- 18Whisk until all ingredients are combined and the corn flour is broken down.
- 19Season with sea salt flakes and cracked black pepper to taste, then whisk again to combine.
- 20Season with sea salt flakes and cracked black pepper to taste, then whisk again to combine.
- 21Season with sea salt flakes and cracked black pepper to taste, then whisk again to combine.
- 22In a large saucepan over high heat, combine 350g of washed basmati rice and 700ml of cold water.
- 23In a large saucepan over high heat, combine 350g of washed basmati rice and 700ml of cold water.
- 24In a large saucepan over high heat, combine 350g of washed basmati rice and 700ml of cold water.
- 25Add salt to taste, mix to prevent clumping, and bring to a boil.
- 26Add salt to taste, mix to prevent clumping, and bring to a boil.
- 27Add salt to taste, mix to prevent clumping, and bring to a boil.
- 28Once 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.
- 29Once 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.
- 30Once 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.
- 31In 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.
- 32In 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.
- 33In 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.
- 34Add the green beans and continue sautéing for another three minutes, mixing regularly.
- 35Add the green beans and continue sautéing for another three minutes, mixing regularly.
- 36Add the green beans and continue sautéing for another three minutes, mixing regularly.
- 37Add 80ml of water, cover, and steam for 2 minutes before removing the lid and mixing.
- 38Add 80ml of water, cover, and steam for 2 minutes before removing the lid and mixing.
- 39Add 80ml of water, cover, and steam for 2 minutes before removing the lid and mixing.
- 40Transfer the cooked vegetables to a bowl, reserving the pan.
- 41Transfer the cooked vegetables to a bowl, reserving the pan.
- 42Transfer the cooked vegetables to a bowl, reserving the pan.
- 43In 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.
- 44In 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.
- 45In 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.
- 46Cook regularly for 10 minutes until the chicken is cooked through and browned. Mix thoroughly.
- 47Cook regularly for 10 minutes until the chicken is cooked through and browned. Mix thoroughly.
- 48Cook regularly for 10 minutes until the chicken is cooked through and browned. Mix thoroughly.
- 49Add the sauce mixture, mix for 1 1/2 to 2 minutes until it comes to a boil and thickens.
- 50Add the sauce mixture, mix for 1 1/2 to 2 minutes until it comes to a boil and thickens.
- 51Add the sauce mixture, mix for 1 1/2 to 2 minutes until it comes to a boil and thickens.
- 52Add 5g of white and black sesame seeds (optional). Check seasoning with sea salt flakes and cracked black pepper.
- 53Add 5g of white and black sesame seeds (optional). Check seasoning with sea salt flakes and cracked black pepper.
- 54Add 5g of white and black sesame seeds (optional). Check seasoning with sea salt flakes and cracked black pepper.
- 55Mix for about 20 seconds until the sauce is completely thick.
- 56Mix for about 20 seconds until the sauce is completely thick.
- 57Mix for about 20 seconds until the sauce is completely thick.
- 58Portion 210g of rice, 130g of vegetable mix, and 200g of lemon chicken into each of the five meal prep containers.
- 59Portion 210g of rice, 130g of vegetable mix, and 200g of lemon chicken into each of the five meal prep containers.
- 60Portion 210g of rice, 130g of vegetable mix, and 200g of lemon chicken into each of the five meal prep containers.
- 61Sprinkle black sesame seeds over the rice (optional).
- 62Sprinkle black sesame seeds over the rice (optional).
- 63Sprinkle black sesame seeds over the rice (optional).
Ingredients
- 50 ml Olive Oil
- 50 ml Olive Oil
- 50 ml Olive Oil
- 2 Large Heads Broccoli, Florets & Stems Trimmed
- 2 Large Heads Broccoli, Florets & Stems Trimmed
- 2 Large Heads Broccoli, Florets & Stems Trimmed
- 250 g Green Beans, Top & Tailed
- 250 g Green Beans, Top & Tailed
- 250 g Green Beans, Top & Tailed
- 1 kg Chicken Thigh, Boneless & Skinless, diced
- 1 kg Chicken Thigh, Boneless & Skinless, diced
- 1 kg Chicken Thigh, Boneless & Skinless, diced
- 125 ml Chicken Stock
- 125 ml Chicken Stock
- 125 ml Chicken Stock
- 3 Garlic Cloves, Minced
- 3 Garlic Cloves, Minced
- 3 Garlic Cloves, Minced
- 2 Lemons, Juiced
- 2 Lemons, Juiced
- 2 Lemons, Juiced
- 80 g Honey
- 80 g Honey
- 80 g Honey
- 2.5 g Onion Powder
- 2.5 g Onion Powder
- 2.5 g Onion Powder
- 30 ml Soy Sauce
- 30 ml Soy Sauce
- 30 ml Soy Sauce
- 10 ml Sesame Oil
- 10 ml Sesame Oil
- 10 ml Sesame Oil
- 12 g Corn Flour
- 12 g Corn Flour
- 12 g Corn Flour
- 1 pinch Sea Salt Flakes
- 1 pinch Sea Salt Flakes
- 1 pinch Sea Salt Flakes
- 10 cracks Cracked Black Pepper
- 10 cracks Cracked Black Pepper
- 10 cracks Cracked Black Pepper
- 350 g Basmati Rice, Washed
- 350 g Basmati Rice, Washed
- 350 g Basmati Rice, Washed
- 700 ml Cold Water
- 700 ml Cold Water
- 700 ml Cold Water
- 5 g White Sesame Seeds
- 5 g White Sesame Seeds
- 5 g White Sesame Seeds
- 5 g Black Sesame Seeds
- 5 g Black Sesame Seeds
- 5 g Black Sesame Seeds
Equipment
sharp pairing knifecitrus juicerwhisklarge saucepanlarge pan