Name: Lemon Garlic Chicken Meal Prep Bowls for a Fresh and Healthy Summer
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: mediterranean
Ingredients: 2 lbs boneless skinless chicken thighs; 1/4 cup fresh lemon juice; 1 tbsp lemon zest; 4 garlic cloves minced; 3 tbsp olive oil; 1 tsp dried oregano; 1 tsp salt; 1/2 tsp black pepper; 3 cups mixed bell peppers zucchini and red onion; 3 cups cooked brown rice or quinoa; 2 tbsp chopped fresh parsley; optional feta cheese olives or tzatziki

Description

These bowls combine marinated grilled chicken, seasonal vegetables, and whole grains for a fresh and nutritious meal prep option. Bright lemon and garlic flavors make each serving light and satisfying.

Ingredients

Scale

2 lbs boneless skinless chicken thighs

1/4 cup fresh lemon juice

1 tbsp lemon zest

4 garlic cloves minced

3 tbsp olive oil

1 tsp dried oregano

1 tsp salt

1/2 tsp black pepper

3 cups mixed bell peppers zucchini and red onion

3 cups cooked brown rice or quinoa

2 tbsp chopped fresh parsley

optional feta cheese olives or tzatziki

Instructions

1. In a bowl whisk lemon juice lemon zest garlic olive oil oregano salt and pepper

2. Add chicken and toss to coat then marinate 30 minutes

3. Preheat grill pan over medium-high heat

4. Brush vegetables with olive oil season with salt and pepper

5. Grill vegetables 3 to 4 minutes per side until tender

6. Grill chicken 5 to 6 minutes per side until internal temperature is 165°F

7. Let chicken rest then slice

8. Divide rice or quinoa among containers

9. Top with sliced chicken vegetables and parsley

10. Add optional feta olives or tzatziki if desired

11. Store in airtight containers for up to 4 days

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: main course
Method: grilling
Cuisine: mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 420
Sugar: 4
Sodium: 520
Fat: 16
Saturated Fat: 3
Unsaturated Fat: 10
Trans Fat: 0
Carbohydrates: 28
Fiber: 5
Protein: 36
Cholesterol: 85

Keywords: lemon garlic chicken, meal prep, healthy chicken bowls, summer meals, grilled chicken, mediterranean, quick lunches