Lemon Garlic Chicken Meal Prep

$- 4 boneless, skinless chicken breasts - 3 tablespoons olive oil - 4 cloves garlic, minced - Zest and juice of 2 lemons To start, chicken breasts are our main protein. I love using boneless and skinless pieces. They cook fast and stay juicy. Olive oil gives richness and helps the flavors mix. Garlic adds a punch of taste. The lemon zest and juice brighten the dish. - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste Next, we need seasonings. Oregano and paprika bring warmth and depth. Salt and pepper are key for balance. These simple spices make the chicken shine. - 1 cup broccoli florets - 1 cup cherry tomatoes, halved - 1 cup cooked quinoa For sides, I choose broccoli florets. They add a nice crunch. Cherry tomatoes bring sweetness and color. Quinoa is a great grain choice. It’s filling and adds texture. Each side pairs well with the chicken. {{ingredient_image_1}} To start, I mix together simple ingredients for the marinade. In a small bowl, I combine: - 3 tablespoons olive oil - 4 cloves garlic, minced - Zest and juice of 2 lemons - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste I whisk everything until smooth. Then, I take the 4 boneless, skinless chicken breasts and place them in a large resealable bag or glass dish. I pour the marinade over the chicken, ensuring each piece is coated well. I seal the bag or cover the dish and let it marinate in the refrigerator. I usually let it sit for at least 30 minutes, but 2 hours gives it even more flavor. While the chicken marinates, I preheat my oven to 400°F (200°C). This step is crucial for even cooking. I line a baking sheet with parchment paper for easy cleanup. Once the oven is hot, I remove the chicken from the marinade. I place it on the prepared baking sheet. Next, I scatter 1 cup of broccoli florets and 1 cup of halved cherry tomatoes around the chicken. I drizzle a bit of olive oil over the veggies and sprinkle them with salt and pepper. This adds flavor and helps them roast nicely. I bake everything in the oven for 20 to 25 minutes. I check the chicken's internal temperature to ensure it reaches 165°F (75°C) for safety. While the chicken and veggies bake, I prepare the quinoa. I usually cook 1 cup of quinoa according to the package instructions. Typically, this means boiling it in water for about 15 minutes. Timing is key here; I start cooking the quinoa when I put the chicken in the oven. This way, both the chicken and quinoa finish cooking around the same time, making meal prep smooth and quick. To save time, plan your meals for the week. Choose a day to prep. I like Sundays for this. Cook in batches to make it easy. Grill or bake all your chicken at once. This cuts down on your cooking time during the week. You can also prepare side dishes at the same time. Cook quinoa while the chicken bakes. This method uses your oven efficiently. Marinating chicken adds great flavor. The lemon juice and garlic work well together. You can marinate for at least 30 minutes. For even better taste, try marinating for up to 2 hours. If you want to change it up, try different herbs. Use thyme or rosemary instead of oregano. You can also switch the lemon for lime for a fresh twist. Leftovers can be just as good. Try slicing the chicken for wraps or salads. Add some fresh greens for a healthy touch. Pair the chicken with rice or couscous for a different meal. You can also use the roasted veggies in a stir-fry. Garnish with fresh parsley for a pop of color. This makes every serving look nice and fresh. Pro Tips Marinating Time: For the best flavor, marinate the chicken for at least 2 hours, or even overnight if you have the time. Cooking Temperature: Ensure your oven is fully preheated to get a nice roast on the chicken and veggies. Resting the Chicken: Allow the chicken to rest for a few minutes after baking; this helps retain its juices when sliced. Quinoa Cooking: Use broth instead of water to cook your quinoa for added flavor. {{image_2}} You can switch out the chicken for different proteins. Tofu works well for a plant-based option. Fish like salmon or tilapia can add a nice twist, too. Just keep the marinade the same for great flavor. When it comes to veggies, the sky is the limit. You can use bell peppers, zucchini, or asparagus instead of broccoli and tomatoes. Each choice brings its own taste and color to your meal prep. To boost the taste, think about adding spices. A pinch of cumin or a dash of chili powder can make it more exciting. Fresh herbs like basil or rosemary also add depth. You can also play around with citrus. Try lime or orange juice for a new zing. Each fruit brings its unique flavor, making the dish fresh and fun. If you want to grill, it’s easy! Just marinate the chicken as usual and grill for about 6-8 minutes on each side. Grilling adds a smoky flavor that many love. An Instant Pot or slow cooker can save time, too. For the Instant Pot, cook on high pressure for 10 minutes. For a slow cooker, set it on low for 4-6 hours. Both methods keep the chicken juicy and tender. To keep your Lemon Garlic Chicken fresh, use good containers. I recommend airtight glass or BPA-free plastic containers. They help prevent spills and keep flavors locked in. When packing, fill each container evenly. Start with quinoa at the bottom, then layer the chicken, broccoli, and tomatoes. Make sure to leave some space at the top. This helps with cooling and avoids mess. If you want to freeze your meal prep, do it right. Let the cooked chicken and veggies cool completely. Place them in freezer-safe containers or bags. Squeeze out excess air before sealing. This prevents freezer burn. When it’s time to eat, thaw in the fridge overnight. For reheating, place the meal in a microwave-safe dish. Heat on medium power until warm. Stir halfway through for even heating. You can store your Lemon Garlic Chicken in the fridge for up to four days. In the freezer, it lasts about three months. Check your meals for spoilage signs. If you see any mold, off smells, or changes in texture, throw it away. Fresh food is key to staying healthy. You can marinate Lemon Garlic Chicken for at least 30 minutes. For better flavor, I suggest marinating it for up to 2 hours. The longer you marinate, the more the chicken absorbs the flavors of garlic and lemon. Just be careful not to marinate it too long. Acidic ingredients, like lemon juice, can make the chicken tough if left too long. Yes, you can prepare this meal ahead of time. I often meal prep for the whole week. Cook the chicken and veggies, then store them in separate containers. This makes it easy to grab and go. Make sure to refrigerate your meal prep containers right after they cool down. You can enjoy this meal all week long. You can mix up the sides to keep things interesting. Here are some great options: - Mixed greens salad - Roasted sweet potatoes - Steamed green beans - Brown rice or farro These sides add color and nutrition. Feel free to get creative! This post covered a simple recipe and helpful tips for lemon garlic chicken. We explored the key ingredients, like chicken, olive oil, and spices, plus cooking methods. Meal prep also plays a big role in saving time. You can swap ingredients and customize this dish easily. Remember to store your meals correctly to keep them fresh longer. With these ideas, you can enjoy tasty dishes while saving time and effort in the kitchen. Now, it’s time for you to try it out!$

Lemon Garlic Chicken Meal Prep

A healthy and flavorful meal prep option featuring marinated chicken breasts, roasted vegetables, and quinoa.

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Prep Time 30

Cook Time 25

Total Time 55

Course Main Course

Cuisine American

Servings 4

Calories 350 kcal

Ingredients

4 pieces boneless, skinless chicken breasts
3 tablespoons olive oil
4 cloves garlic, minced
2 pieces lemons, zest and juice
1 teaspoon dried oregano
1 teaspoon paprika
to taste salt and pepper
1 cup broccoli florets
1 cup cherry tomatoes, halved
1 cup cooked quinoa
for garnish fresh parsley

Instructions

In a small bowl, mix olive oil, minced garlic, lemon zest, lemon juice, oregano, paprika, salt, and pepper to create a marinade.
Place the chicken breasts in a large resealable bag or glass dish, and pour the marinade over the chicken. Seal the bag or cover the dish and marinate in the refrigerator for at least 30 minutes (up to 2 hours for more flavor).
While the chicken is marinating, preheat your oven to 400°F (200°C).
Line a baking sheet with parchment paper. Remove the chicken from the marinade and place it on the prepared sheet.
Scatter the broccoli florets and halved cherry tomatoes around the chicken on the baking sheet. Drizzle with a bit of olive oil and season with salt and pepper.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and registers an internal temperature of 165°F (75°C).
While the chicken is baking, prepare the quinoa according to package instructions (typically boiling in water for about 15 minutes).
Once everything is cooked, allow the chicken to rest for a few minutes, then slice it into strips.
To assemble your meal prep containers, divide the cooked quinoa among 4 containers, then top with sliced chicken, roasted broccoli, and cherry tomatoes. Garnish with fresh parsley.
Allow the containers to cool before sealing and refrigerating.

Notes

Marinate the chicken for longer for enhanced flavor.

Keyword chicken, healthy, meal prep