Name: lemon pepper chicken meal prep bowls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Cuisine: american
Ingredients: 4 boneless skinless chicken breasts; 2 tablespoons olive oil; 1 1/2 teaspoons cracked black pepper; 1 teaspoon sea salt; zest of 1 lemon; juice of 1 lemon; 1 teaspoon garlic powder; 1/2 teaspoon onion powder; 2 cups cooked brown rice; 2 cups steamed broccoli florets; 1 red bell pepper sliced; 1/2 cup cherry tomatoes halved; 1 tablespoon Dijon mustard; 1 teaspoon dried parsley; 1 clove garlic minced; 1/2 teaspoon honey

Description

These bowls combine marinated chicken, grains, and vegetables for balanced nutrition and vibrant flavor. Meal prep on Sunday to enjoy grab-and-go dinners all week.

Ingredients

Scale

4 boneless skinless chicken breasts

2 tablespoons olive oil

1 1/2 teaspoons cracked black pepper

1 teaspoon sea salt

zest of 1 lemon

juice of 1 lemon

1 teaspoon garlic powder

1/2 teaspoon onion powder

2 cups cooked brown rice

2 cups steamed broccoli florets

1 red bell pepper sliced

1/2 cup cherry tomatoes halved

1 tablespoon Dijon mustard

1 teaspoon dried parsley

1 clove garlic minced

1/2 teaspoon honey

Instructions

1. whisk olive oil lemon juice lemon zest garlic Dijon mustard honey black pepper salt garlic powder onion powder and parsley to make a marinade

2. toss chicken breasts in the marinade coat thoroughly then cover and refrigerate for at least 30 minutes

3. preheat oven to 400°F (200°C) and line a baking sheet with parchment

4. arrange marinated chicken on the baking sheet and bake for 20–25 minutes until the internal temperature reaches 165°F (74°C)

5. remove chicken and let rest for 5 minutes before slicing

6. while chicken bakes cook rice and steam broccoli then slice bell pepper and halve cherry tomatoes

7. divide rice broccoli bell pepper tomatoes and sliced chicken evenly into four meal prep containers

8. allow assembled bowls to cool for 10–15 minutes before sealing containers

9. store in the refrigerator for up to 5 days or freeze for longer storage

Prep Time: 20 minutes
Cook Time: 25 minutes
Category: dinner
Method: oven
Cuisine: american

Nutrition

Serving Size: 1 bowl
Calories: 450
Sugar: 5
Sodium: 600
Fat: 15
Saturated Fat: 3
Unsaturated Fat: 10
Trans Fat: 0
Carbohydrates: 40
Fiber: 5
Protein: 35
Cholesterol: 85

Keywords: lemon chicken, meal prep, healthy dinners, easy recipes, weeknight meals