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lemon garlic chicken
Nawaal Ahmed

Healthy Lemon Garlic Chicken Meal Prep Bowls

Healthy Lemon Garlic Chicken Meal Prep Bowls
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: American
Calories: 520

Ingredients
  

  • 60 ml 1/4 cup fresh lemon juice
  • 30 ml 2 tbsp olive oil
  • 2 cloves garlic minced
  • 2 tsp dried oregano
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 4 boneless skinless chicken breasts (about 680 g total)
  • 680 g 1 1/2 lb yellow potatoes, cut into 2.5 cm (1-inch) pieces
  • 15 ml 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp salt plus more to taste
  • 1 tsp black pepper plus more to taste
  • 4 small zucchinis sliced into 2.5 cm (1-inch) rounds

Method
 

  1. In a large mixing bowl, whisk together lemon juice, olive oil, minced garlic, oregano, paprika, salt, and pepper until well combined.
  2. Add the chicken breasts to the lemon-garlic mixture and toss to coat; let them marinate in the fridge for at least 20 minutes or up to 24 hours to deepen the flavor.
  3. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
  4. Toss the cubed potatoes with olive oil, garlic powder, salt, and black pepper on the baking sheet, spreading them into a single layer.
  5. Roast the potatoes in the preheated oven until they’re golden and tender, about 30 minutes, stirring halfway to ensure even browning.
  6. Heat a large skillet over medium-high heat and cook the marinated chicken breasts for about 7–8 minutes per side, until the exterior is golden and the internal temperature reaches 74°C (165°F).
  7. Transfer the cooked chicken to a cutting board and let it rest for a few minutes before slicing into strips.
  8. Toss the zucchini with the remaining marinade and cook it in the same hot skillet until it’s softened and lightly browned, about 5–7 minutes, seasoning with salt and pepper.
  9. Divide the roasted potatoes evenly among four meal prep containers.
  10. Arrange sliced chicken and sautéed zucchini alongside the potatoes in each container for balanced, ready-to-eat meals

Notes

Protein: 57 g

Carbohydrates: 32 g

Fat: 17 g

Fiber: 5 g

Sugar: 3 g

Sodium: 650 mg