HIGH PROTEIN Lemon Chicken Meal Prep In Less Than 30 Minutes

By Chef Jack Ovens · 30 min

Ingredients

Instructions

1. Mix the stock, grated garlic, lemon juice, honey, onion powder, soy sauce, sesame oil and cornflour in a bowl. Season to taste and set aside.
2. Add the washed basmati rice, cold water and a pinch of salt to a saucepan. Bring to a boil, cover, reduce to low and cook for 12 minutes. Turn off the heat and leave covered for 4 minutes. Fluff and set aside.
3. Blanch the broccoli in salted boiling water for 1.5 minutes, then add the bok choy for 30 seconds. Move both straight into ice water, then drain.
4. Heat a large pan over medium-high heat and spray with avocado oil. Sauté the drained vegetables for 2 minutes, season with salt and pepper, and remove.
5. Spray the pan with more oil and add the diced chicken thigh in a single layer. Cook undisturbed for most of 10 minutes, until golden. Add the lemon sauce and cook for 2 minutes, stirring constantly, until thickened. Add sesame seeds if using and adjust the seasoning.
6. Divide into five 750 ml containers: rice, then vegetables, then chicken. Garnish the rice with black sesame seeds.

Summarized from Chef Jack Ovens's video. Watch it for the details.

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GarlicScallionLemonRiceChicken thighBroccoliBok choy