Lemon Garlic Chicken Meal Prep
A delightful dish combining zesty lemon, aromatic garlic, and tender chicken, perfect for meal prep or family dinners.
Ingredients
Main Protein
- 4 pieces boneless, skinless chicken breasts Ensure chicken is cooked thoroughly, reaching an internal temperature of 165°F.
Starch/Pasta
- 1 cup cooked rice or quinoa Prepare according to package instructions until fluffy.
Seasoning/Spice Blend
- 1 teaspoon dried oregano Use to taste; start with a teaspoon for balanced seasoning.
- 1 teaspoon salt Use to taste.
- 1 teaspoon black pepper Use to taste.
Liquids/Dairy
- 2 tablespoons olive oil Avoid overheating oil to prevent it from burning.
Aromatics & Vegetables
- 4 cloves fresh garlic, minced Bring a punch of flavor.
- 1 tablespoon fresh parsley, chopped For garnishing.
Optional Finishing Ingredients
- 2 pieces lemon wedges Add before serving for enhanced freshness.
Instructions
Preparation
- Preheat your oven to 400°F.
- Season the chicken breasts with salt, pepper, and oregano.
Cooking
- In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the seasoned chicken and sear each side for about 5-7 minutes, until golden brown.
- Add minced garlic to the skillet and sauté for another minute until fragrant, being careful not to let it burn.
- Pour the juice of 2 lemons over the chicken and transfer skillet to the preheated oven.
- Bake for 20-25 minutes until chicken is cooked through (165°F).
- Remove from oven and let the chicken rest for 5 minutes.
- Slice the chicken and serve over cooked rice or quinoa. Garnish with fresh parsley.
Notes
Enhance flavor by marinating chicken in lemon juice and garlic for a few hours before cooking. Customize the dish by adding your favorite vegetables.