Description
This Lemon Garlic Chicken Meal Prep recipe features tender, marinated chicken breasts cooked to perfection and paired with crispy roasted yellow potatoes and sautéed zucchini. It’s a flavorful, balanced dish that’s perfect for preparing healthy meals ahead of time.
Ingredients
Units
Scale
For the Chicken
- 1/4 cup fresh lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 24 ounces boneless, skinless chicken breasts (4 pieces of 6-ounce each)
For the Sides
- 1.5 pounds yellow potatoes, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt, plus more to taste
- 1 teaspoon black pepper, plus more to taste
- 4 small zucchinis, sliced into 1-inch pieces
Instructions
- Prepare the Marinade: In a large bowl, whisk together fresh lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper until fully combined. Add the chicken breasts to the marinade and toss well to coat thoroughly. Allow the chicken to marinate for at least 20 minutes, or for more intense flavor, marinate for up to 24 hours in the refrigerator.
- Prepare the Potatoes: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Spread the cut potato pieces evenly on the baking sheet. Drizzle with olive oil and season with garlic powder, salt, and black pepper. Toss the potatoes to coat evenly, then bake for 30 minutes, stirring halfway through cooking, until the potatoes are golden brown and crispy.
- Cook the Chicken: Heat a large skillet over medium-high heat. Remove the chicken breasts from the marinade, shaking off any excess liquid. Place the chicken carefully in the heated skillet and cook for 7-8 minutes per side, or until the chicken becomes golden brown and reaches an internal temperature of 165°F (74°C) when checked with a meat thermometer. Once cooked, remove the chicken from the pan and let it rest for 5 minutes before slicing.
- Cook the Zucchini: Toss the sliced zucchini in the remaining marinade until well coated. In the same skillet used to cook the chicken, add the zucchini and cook over high heat for 5-7 minutes, tossing occasionally until the zucchini softens and develops a light golden brown color. Season with additional salt and pepper according to taste.
- Assemble Meal Prep Containers: Divide the sliced chicken, roasted potatoes, and sautéed zucchini evenly into four meal prep containers. Allow the food to cool completely before sealing the containers for storage in the refrigerator.
Notes
- For deeper flavor, marinate the chicken overnight in the refrigerator.
- Feel free to substitute the zucchini with other vegetables such as bell peppers or broccoli based on your preference.
- Adjust the seasoning and spices to your taste—add more garlic or lemon juice if you love a stronger flavor.
- Ensure chicken is cooked to a safe internal temperature of 165°F (74°C) for food safety.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 4 g
- Sodium: 700 mg
- Fat: 15 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 5 g
- Protein: 38 g
- Cholesterol: 80 mg
