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 - http://patreon.com/chefjackovens My Knives - www.koiknives.com My Luvele Meal Prep Containers - https://www.luvele.com.au/?ref=qNAC7JWq6gdhha My Seasonings - https://centuriesahead.com.au My Equipment - https://chefjackovens.com/affiliate-links/ 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/chefjackovens/?hl=en Recipe - Makes 5 Containers (Meal Prep Containers) - https://www.luvele.com/?ref=qNAC7JWq6gdhha 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
ADVERTISEMENT
Finally a chef who’s straight to the point and not annoying. Thanks.
Tell me why it took me almost 2 hours to make this 😭
U legit saved my life bro. Cheesy but being on my own and being intentional with my budget and still trying to eat like good meals. I love u lmao
I used rice cooker since 90's until now. My family loves rice and never made mashed potatoes. Everyone is busy and it really saves my time. The rice was perfect. Most of the time I used the left over rice to make fried rice with shrimp, chicken and vegetables. Life is good.
Just found your channel. Exactly what I need right now while I've been ordering out food on a regular due to lack of time effective cooking. Thank you. Edit: Apparently I came across your infamous "Creamy Garlic Mushroom Sauce" years ago. All time favorite for my parents and myself for roti.
very rarely do i find a youtube channel that impacts my life like yours did, i always enjoyed cooking but would struggle to come up with ideas of what to make. i’ve now made at least 10-15 of the recipes you’ve uploaded in the past 4 months that i’ve been watching your videos and because of it my girlfriend and i are eating so much healthier.
My taste buds lived their best life at lunchtime today after whipping this up last night. Thanks for this awesome recipe
I can't believe I've never seen how to chop broccoli like this! Noted for future reference! I love that you show human moments like setting fire to the teatowel. :) I also love that you show us you eating the food without closeups of your face or those horrible MMM noises most people think makes the food sound tasty. And the food looks amazing as well. I'll definitely try it later this week.
So refreshing to see someone cooking rice in a saucepan rather than a rice-cooker! Everything looks fabulous. Going to give it a go 😊
This recipe looks amazing, Jack! I must confess I have been prepping the chicken chimi churry recipe non stop since you shared that gem, but I’m willing to add this one to the mix. I’m a bit picky when it comes to chicken thighs (shame on me) so I will give it a go with chicken breast (I’m totally aware the meat may get a bit dry, though). I can’t thank you enough for all the awesome recipes you have been sharing with us! For someone who works from home often, they help me stay healthy, save time and some money! I hope I can find some of these vacuum containers on one of your links in the description!
This was actualy so helpful. It made me realise that eating healthy meals doesn't have to be difficult.
I love straightforward cooking videos such as this. No fluff, just straight-on instructions. Bravo!
This recipe turned out phenomenal, I’m totally in love with your recipes ❤
Thank you very much. I work out everyday and I am on a diet and always feel hungry. When I saw this video I had tears of joy in my eyes. Finally a meal I can eat a lot and not worry about my weight. Thank you very much.
Fascianting to watch as always - the explanations while you cook is incredibly helpful, but putting the macros and the potential substitutes is masterful.
Tried this today and it was absolutely amazing. Really refreshing from other usual chicken meals.
I tried this meal & Firecracker Beef & Broccoli, they taste so good. I just started my meal prep routine, and your recipes help! Looking forward to try other recipes from you :D
Thank you very much, I've recently moved into my own flat and want to cook more meals for myself, this is another to add to the list, also looks very healthy and good for gym days :)
tried this tonight. made the recipe with my 6 year old. it was a great activity for us to do together and tasted really good!
Everything is so perfect with this video! I love how you took time to explain the whole process. God bless you for real! You're amazing! 💪🏽