Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep
Meal prep is about making our lives easier, saving money, portion control, and control of cravings and temptations. This delicious lemon chicken meal prep is done in 35 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch, or dinner.
Special Thanks To All Patreon Members
Ed
Angelo D
Alpha Leonis
Robbie M
M Odeh
CJE
David Taylor
Jane M Joukovsky
Trip
Michael H
Mic Hendo
Hei Di
Brett
George Crossman
Featheredindian
Auntie Trev
Gricelda Gomez
Tucker Lutz
Zac Lochhead
Colin Ackerman
Chris
Scorpion Zevs
Bozo
Will Stanton
Aljo Cammo
Ken Ontko
Lei Nagata
Saul Pineda
PrimeBrit
Josh
Al Philp
Adrian Keevill
Patrick Enman
Jonathan Sanchez
Become a Patron -
My Knives - koiknives.com
My Luvele Meal Prep Containers -
My Seasonings -
My Equipment -
My Save It For A Stock Apron -
My Website -
If you make this recipe, take a picture, follow, and tag me on Instagram. I love seeing all your creations -
Recipe -
Makes 5 Containers (Meal Prep Containers) -
Ingredients -
2 1/2 Tbsp (50ml) - Olive Oil, Divided
2 - Large Heads Broccoli, Florets & Stems Trimmed
250g (8.82oz) - Green Beans, Top & Tailed
1kg (2.2lbs) - Chicken Thigh, Boneless & Skinless, diced
1/2 Cup (125m) - Chicken Stock
3 - Garlic Cloves, Minced
2 - Lemons, Juiced
1/3 Cup (80g) - Honey
1 tsp (2.5g) - Onion Powder
1 1/2 Tbsp (30ml) - Soy Sauce
2 tsp (10ml) - Sesame Oil
1 1/2 Tbsp (12g) - Corn Flour
Seasoning To Taste
Basmati Rice -
350g (12.35oz) - Basmati Rice, Washed
700ml (700g) - Cold Water
Salt To Taste
Recipe Notes & Nutrition -
The broccoli and beans can be replaced with a wide variety of your favourite vegetables. Below is a list of substitutes that work well.
Aubergine (Eggplant)
Zucchini (Courgette)
Carrots
Bok Choy
Pak Choy
Silverbeet
Spinach
Peas & Corn
Bell Pepper (Capsicum)
Pumpkin (Squash)
Chicken Breast Instead of Thighs -
This recipe can be made with chicken breast instead of thighs. To do so, prepare the chicken using the same method but cook the chicken for 6 minutes instead of 10 minutes. Follow the remaining steps as per normal.
Nutrition Values -
Broccoli & Beans -
Portion Size - 130g (4.58oz)
Servings - 5
Calories - 67
Fats - 3g
Protein - 3g
Carbs - 9g
Macros = Per Portion
Basmati Rice -
Portion Size - 210g (7.4oz)
Servings - 5
Calories - 256
Fats - 0.5g
Protein - 5g
Carbs - 56g
Macros = Per Portion
Lemon Chicken -
Portion Size - 200g (7.05oz)
Servings - 5
Calories - 547
Fats - 38g
Protein - 34g
Carbs - 17g
Macros = Per Portion
Complete Dish -
Portion Size - 540g (1.1lb)
Servings - 5
Calories - 870
Fats - 41.5g
Protein - 42g
Carbs - 82g
Macros = Per Portion
#mealprep #lemonchicken #mealpreprecipes
Chicken Sizzler With Herbed Rice Recipe By SooperChef
Chicken Sizzler with Herbed Rice Recipe can’t be missed by Healthy diet lovers. Chicken sizzler served with delicious rice and vegetables combo is a complete luxury meal. Try out this Chicken Sizzler with Herbed Rice and do share your feedback with us.
#ChickenSizzler #HerbedRice #SooperChef
Chicken Sizzler Recipe
Ingredients for Grilled Chicken Preparation:
K&N’s TenderBrest 4
Salt to taste
Black pepper (crushed) to taste
Worcestershire sauce 1 tbsp
Chopped garlic 1 ½ tbsp
Red chili flakes 1 tsp
Oregano 1 tsp
Olive oil (for grilling) as required
Ingredients for Tossed Vegetables:
Green zucchini (cut into diamonds) 1/4 cup
Baby corn (blanched and diagonally sliced) 1/4 cup
Carrot (blanched and cut into diamonds) 1/4 cup
Mushrooms (cut into quarters) 1/4 cup
Broccoli (cut into medium florets and blanched) 1/4 cup
Chopped garlic 1/2 tbsp
Salt to taste
Black pepper (crushed) 1/2 tsp
Olive oil 1 tbsp
Ingredients for Herbed rice:
Boiled Basmati rice 2 cups
Olive oil 1 tbsp
Garlic (Chopped) 1 tbsp
Red chili flakes 1 tsp
Fresh Parsley (Chopped) 1 tbsp
Coriander leaves (Chopped) 1 tbsp
Fresh mint leaves (Chopped) 1 tbsp
Oregano 1 tsp
Salt to taste
Ingredients for Brown Sauce:
Olive oil 1 tbsp
K&N’s Stok 1
Onion (chopped) 1/4 cup
Garlic (chopped) 1/2 tbsp
Unsalted butter 1 tbsp
All-Purpose flour 1 tbsp
Water 1 cup
Worcestershire sauce 1/2 tsp
Salt to taste
Black pepper powder 1/2 tsp
Ingredients for Assembling:
Butter (for greasing) as required
Grilled K&N’s TenderBrest
Herbed Rice
Tossed Vegetables
Potato Fries (as required)
Brown sauce as required
Directions for Grilled Chicken Preparation:
Add K&N’s TenderBrest in a bowl. Add salt, crushed peppercorns, Worcestershire sauce, chopped garlic, chili flakes, and fresh oregano and mix well. Marinate for 30-40 minutes.
Heat olive oil in a non-stick grill pan. Place the marinated K&N’s TenderBrest, apply the remaining marinade on top, and cook for 3-4 minutes on each side.
Slice the Grilled K&N’s TenderBrest.
Directions for Tossed Vegetables Preparation:
In a bowl add zucchini, baby corn, carrot, mushrooms, broccoli florets, chopped garlic, salt, crushed black pepper, and olive oil. Mix and set aside for 10-15 minutes.
Heat a deep non-stick pan. Put the seasoned vegetables, increase heat, toss well and sauté for 4-5 minutes. Transfer in another bowl.
Directions for Herbed Rice:
To prepare herb rice, heat olive oil in the same non-stick pan. Add garlic and sauté until golden brown.
Now add boiled rice, salt, chili flakes, coriander leaves, parsley, mint leaves, fresh oregano and mix well. Your herbed rice is ready.
Directions for Brown Sauce:
Heat butter in the skillet. Add garlic and onion and cook for 2-3 minutes or until onions are translucent.
Add flour and cook while stirring for 1 minute, allowing the flour to brown slightly.
Slowly and gradually add in the water, while stirring and then add K&N’s Stok.
Allow simmering for 2-3 minutes. Now Stir in the Worcestershire sauce and season with salt and black pepper to taste and cook for 4-5 minutes or until thickened. Your brown sauce is ready.
Directions for Assembling:
Heat a sizzler plate for 1 minute. Grease butter and arrange sliced Grilled K&N’s TenderBrest, herbed rice, tossed vegetables, potato fries and drizzle some brown sauce on top of chicken.
Your Chicken Sizzler is ready.
Preparation Time: 40 mins
Cooking Time: 1 hr. 30 mins
Serving: 2
Caribbean Stew Chicken and Butter Herb Rice
Herb butter rice ingredients
1 1/2 long grain white rice
2 1/2 cups chicken stock
1/4 cup chopped cilantro
3 sprigs thyme
2 stalks scallions chopped
3 tbsp butter
Salt and pepper to taste
Stew chicken ingredients
4 leg quarters or 2 pounds chicken
1 medium white onion
4 chilies chopped
2 tbsp chopped fresh ginger
5 large garlic cloves chopped
3 tbsp spicy girl or season to your liking ( i added more than this but i like my food seasoned!! ) start with 3 tbsp.
1/4 cup brown sugar( NO THE CHICKEN WAS NOT SWEET THE Sweetness TONES DOWN ONCE ITS “BURNT” the sugar also balances the spices)
2 tbsp oil
1 tbsp butter
2 Roma tomatoes
2 stalks scallions
3 sprigs thyme
Salt and pepper to taste
Please Share, Like, & Subscribe for more tasty treats and delicious dishes!
Follow me for quick cooking videos, random stuff, and to chat with me, of course!
Website -
Instagram - @_meshas_corner
FaceBook -
Google+ -
Twitter -
Pinterest – pinterest.com/MeshasC
Snapchat - meshascorner
Chicken Pot Rice Recipe | Restaurant Style | चिकन पॉट राइस | Chef Sanjyot Keer
Full written recipe for Chicken pot rice
Prep time: 25-30minutes
Cooking time: 30-35 minutes
Serves: 5-6 people
Boiling of rice
Ingredients:
Basmati rice | बासमती चावल 2 cups
Star anise | चक्री फूल 2 nos.
Fresh red / green chillies | हरी / लाल मिर्ची 2-3 nos. (sliced)
Salt | नमक to taste
Method:
Wash the rice well with fresh water and soak it for atleast 30 minutes.
Further, set water for boiling in a stock pot, once the water starts to boil, add the star anise, fresh red chillies and salt, mix well and add the soaked rice, boil & cook for 4-5 minutes or until the rice is almost cooked. Make sure the rice is not fully over overcooked. There should be a little bite in it.
Once the rice is almost done, drain the water and remove the rice in a sieve or a big size thal, to evaporate the steam and to stop the further cooking process. Use a fork to fluff up the rice to avoid any breaking of the grains. Keep it aside to be used later in making the pot rice.
Cooked chicken
Ingredients:
Chicken | चिकन (breast) 450 grams
Ginger garlic paste | अदरक लहसुन पेस्ट 1 tsp
Black pepper powder | काली मिर्च पाउडर a pinch
Whole egg | अंडा 1 no.
Cornflour | कॉर्नफ्लोर 1 tbsp
Method:
Here i've taken chicken breast, you can also prefer other boneless parts of chicken, cut them in thin strips keeping the knife diagonal.
Take a mixing bowl, add the other ingredients, and mix well with the chicken slices makes sure the chicken gets coated really well.
Set oil for deep frying, once the oil is moderately hot, deep fry the chicken slices on medium high heat, chicken slices cook very easily and quickly, makes sure we do not have to overcook them or else they’ll turn rubbery. We need to cook them briefly for about 2-2.5 minutes or until the colour changes slightly.
Tender juicy chicken slices are ready, keep it aside to be used later in the pot rice gravy.
For pot rice gravy
Ingredients:
Oil | तेल 1 tbsp
Onion | प्याज़ 1 tbsp (chopped)
Garlic | लहसून 3 tbsp (chopped)
Ginger | अदरक 1 tbsp (chopped)
Fresh red / green chillies | हरी / लाल मिर्ची 1-2 nos. (sliced)
Star anise | चक्री फूल 2 nos.
Chicken stock / hot water | चिकन स्टॉक / गरम पानी 500-600 ml
Light soy sauce | लाइट सोय सॉस 1 tbsp
Dark soy sauce | डार्क सोय सॉस 1 tsp
Oyster sauce | ऑयस्टर सॉस 1 tbsp (optional)
Green chilli paste | हरी मिर्ची की पेस्ट 1 tsp
Honey / sugar | शहद / चीनी 1 tbsp
Vinegar | सिरका 1 tsp
Aromat powder | एरोमाट पाउडर 1 tsp (optional)
Salt | नमक to taste
Dhyaan dijiye namak kam use kijiye sauces mein already namak hai
White pepper powder | सफेद मिर्च पाउडर 1/2 tsp
Cornstarch | कॉर्नफ्लोर 3-4 tbsp
Water | पानी very little
French beans | फरसी 1/3 cup
Baby corn | बेबी कार्न 1/3 cup (blanched)
Zucchini | जूकिनी 1/3 cup
Mixed bell peppers | मिक्सड शिमला मिर्च 1/3 cup
Broccoli | ब्रॉकली1/3 cup
Carrot | गाजर 1/3 cup
Onion petals | प्याज़ के पंखुड़ी 1/3 cup
Bok choy | चीनी गोभी 1/3 cup
Oyster mushroom | ऑयस्टर मशरुम 1/3 cup
Spring onion greens | हरे प्याज़ के पत्ते 2 tbsp
Method:
Set a wok on high heat, add oil, onions, garlic, ginger, fresh red chillies & star anise, stir and cook for 1 minute.
Further, add the chicken stock, and bring to a boil on high flame.
Further add sauces, green chilli paste, honey, vinegar, aromat powder, salt & white pepper powder, stir well.
Now add cornstarch & water & mix well to make a smooth slurry, add the slurry gradually and stir continuously, stir & cook until the gravy tends to thicken, make sure to add enough slurry to make the gravy thick.
Further add all the veggies and cook for 2-3 minutes on high flame, then add the cooked chicken, if you’re cooking the veg version you can add the paneer at this stage. Finish it by adding some spring onion greens.
As you can see everything is coked so you do not ned to cook any further, gravy for pot rice is ready, now let’s assemble.
Assembly:
You can use any earthen pot or a wok that you can keep directly over the flame, start by spreading rice first and then pour the chicken gravy over it, cook it on low heat for 5 minutes so the rice and gravy comes together well. You can also place a tawa beneath the earthen pot or the wok to avoid the burning of the rice.
After cooking for 5 minutes, open the lid & serve hot.
#YFL #SanjyotKeer #Potrice
The Music I use in All my videos -
(Best for independent creators)
Follow us on all platforms:
Facebook -
Instagram -
Follow my personal handles here: (Chef Sanjyot Keer)
Facebook -
Instagram -
Twitter -
Vegetables in Red Sauce with Butter Garlic Herbed Rice Recipe | Chef Sanjyot Keer
Full written for Vegetables in red sauce with butter garlic herbed rice
Prep time: 15-20 minutes
Cooking time: 15-20 minutes
Serves: 4-5 people
For butter garlic herbed rice
Ingredients:
• Oil 1 tsp + butter 1 tbsp
• Garlic 1 tbsp (chopped)
• Green chillies 1-2 nos. (chopped)
• Fresh coriander 1/4th cup (chopped)
• Mixed herbs 1 tsp
• Red chilli flakes 1 tsp
• Cooked rice 4 cups
• Salt to taste
• Black pepper a pinch
Methods:
• Set a wok on medium high heat, add oil & butter, garlic and green chillies, cook for a minute on medium flame.
• Further add fresh coriander, mixed herbs and red chilli flakes, quickly stir on medium high heat and further add cooked rice, salt & black pepper powder to taste, mix and toss well for 2-3 minutes on high flame.
• Butter garlic Herbed rice is ready, serve it hot with hot veggies in tomato sauce.
For veggies in red sauce
Ingredients:
For red sauce
• Tomatoes 6-7 medium size
• Oil 1 tbsp
• Garlic 4-5 cloves (sliced)
• Onions 1 medium size (chopped)
• Kashmiri red chilli powder 1 tbsp
• Coriander stems 1 tbsp (chopped)
• Salt to taste
• Black pepper powder a pinch
• Tomato ketchup 1 tbsp
• Sugar a pinch
• Oregano 1 tsp
• Red chilli flakes ½ tsp
For stir fried veggies
• Oil 1 tbsp
• Garlic 1 tbsp (chopped)
• Red chilli flakes 1 tsp
• Baby corn 1/3rd cup
• Carrot 1/3rd cup
• Green Zucchini 1/3rd cup
• Yellow Zucchini 1/3rd cup
• Mushroom 1/3rd cup
• Red bell peppers 1/3rd cup
• Yellow bell peppers 1/3rd cup
• Capsicum 1/3rd cup
• Broccoli 1/3rd cup (blanched)
• Salt & pepper to taste
• Lemon juice 1 tsp
Methods:
• For red sauce, wash the tomatoes well and cut them in quarters, further transfer them in a grinding jar and blend the tomatoes into a purée. I've kept it fine in texture, if you wish you could keep the texture little coarse.
• Set a sauce pan on low heat, add oil and sliced garlic, cook until the garlic turns light brown in colour.
• Add chopped onions and cook on medium flame until its translucent.
• Now lower the flame and add, Kashmiri red chilli powder & coriander stems, cook on low flame for about 15-30 seconds.
• Now, add the tomato purée, salt & black pepper powder to taste, tomato ketchup, sugar, oregano & red chilli flakes, stir and cook on medium high flame, for 2-3 minutes, further cover and cook for 8-10 minutes on medium flame.
• By the time the sauce gets ready you can make the stir fried veggies, for making stir fried veggies, set a wok on medium heat, add oil, garlic and red chilli flakes, cook for 1-2 minutes.
• Now, add baby corn & carrot and cook for 2-3 minutes on medium flame, further add the remaining veggies, salt & pepper to taste & lemon juice, stir and cook for 1-2 minutes, sautéed veggies are ready keep aside to be added in the red sauce.
• As the red sauce is ready, add the stir-fried veggies, stir and cook for 1-2 minutes.
• Veggies in red sauce is ready, serve hot with hot herbed rice.
The Music I use in All my videos -
(Best for independent creators)
Follow us on all platforms:
Facebook -
Instagram -
Twitter -
Follow my personal handles here: (Chef Sanjyot Keer)
Facebook -
Instagram -
STOP EATING Plain Chicken & Rice! Try this High Protein Halal Cart Chicken Instead! #recipe #foodie
High Protein Delicious Chicken & Rice Halal Cart-Style for Meal Prep!
There’s no reason to be eating plain chicken and rice when you can make this incredibly easy and delicious chicken recipe! Packed with flavor, so filling while being low calorie! Perfect for meal prep too????????????
Macros per serving (total 4)
430 Calories | 41g Protein | 42g Carbs | 11g Fat
Ingredients (for 4 servings)
- 700g Raw Cubed Chicken Breast
- 1 tbps Oregano
- 1 tbsp Cumin
- 1 tbsp Paprika
- 1 tsp Chilli Powder
- 1 tbsp Garlic Powder
- 1 tsp Salt
- 1 tsp Olive Oil
- 1/2 Lemon Juice
Cook on high heat for 3-4 mins each side till golden brown
- Shredded Lettuce
- Chopped Tomatoes
- Garnish Coriander (optional)
Garlic Sauce
- 150g Fat Free Greek Yogurt (any yogurt works)
- 50g Light Mayo
- 2 Minced Garlic Cloves
- Chopped Coriander/Cilantro
- 1/2 tsp Cumin, Salt, Pepper
- 1/2 Lemon Juice
You can store this sauce for multiple days in a bottle or container, perfect to prep in batches
Golden Rice
- Basmati Rice (207g uncooked gives about 560g cooked weight | 140g Cooked Rice per serving)
- season with Turmeric, Cumin, Paprika, Garlic, Salt
- Add water then bring to a boil then simmer on low heat for 8-10 mins till fully cooked
Distribute into 4 equal servings and enjoy!
Find more Easy & Delicious Recipes like this in my Digital Cookbook!????????????❤️
Important notes
- When reheating the meal prep, i would put the sauce and lettuce seperately then heat the rice and chicken in a microwave
- You can store the sauces in little containers in the meal prep box
Hope you all have a great weekend and let me know if you try this recipes!