Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep

Описание: 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 -   / chefjackovens  

My Knives - www.koiknives.com

My Luvele Meal Prep Containers - https://www.luvele.com.au/?ref=qNAC7J...

My Seasonings - https://centuriesahead.com.au

My Equipment - https://chefjackovens.com/affiliate-l...

My Save It For A Stock Apron - https://shopcjo.myspreadshop.com.au

My Website - https://chefjackovens.com

If you make this recipe, take a picture, follow, and tag me on Instagram. I love seeing all your creations -https://www.instagram.com/chefjackove...

Recipe -

Makes 5 Containers (Meal Prep Containers) - https://www.luvele.com/?ref=qNAC7JWq6...

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