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Easy Lemon Herb Chicken Rice Bowl Meal Prep Recipe for Quick Dinners

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A fresh and bright lemon herb chicken rice bowl that’s quick to prepare, perfect for meal prep, and balances zesty lemon with savory herbs and tender chicken on a bed of comforting rice.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts or thighs
  • 2 tablespoons fresh lemon juice (about 1 medium lemon)
  • 2 teaspoons lemon zest
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil (extra virgin)
  • 1 teaspoon honey or maple syrup (optional)
  • 1 teaspoon dried oregano or 1 tablespoon fresh oregano, chopped
  • 1 teaspoon dried thyme or 1 tablespoon fresh thyme leaves
  • Salt and freshly ground black pepper to taste
  • 2 cups cooked white or brown rice (about 1 cup uncooked; jasmine or basmati)
  • 1 cup steamed or roasted vegetables (e.g., broccoli, bell peppers, green beans)
  • Fresh parsley, chopped, for garnish
  • Optional: a squeeze of fresh lemon juice before serving

Instructions

  1. In a mixing bowl, whisk together lemon juice, lemon zest, minced garlic, olive oil, honey (if using), oregano, thyme, salt, and pepper.
  2. Add the chicken breasts, making sure each piece is well-coated. Cover and refrigerate for at least 20 minutes, up to 2 hours.
  3. Rinse 1 cup of rice under cold water to remove excess starch. Combine with 2 cups water in a medium saucepan, bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes (white rice) or 40 minutes (brown rice). Remove from heat and let rest covered for 5 minutes. Fluff with a fork.
  4. Heat a large skillet over medium-high heat. Add the marinated chicken pieces (discard excess marinade). Cook for about 5-6 minutes per side or until internal temperature reaches 165°F (74°C).
  5. While chicken cooks, steam or roast vegetables: steam for 4-6 minutes until tender-crisp or roast tossed in olive oil, salt, and pepper at 400°F (200°C) for 15-20 minutes.
  6. Divide cooked rice evenly into four meal prep containers. Slice chicken into strips or bite-sized pieces and arrange on top.
  7. Add cooked vegetables, sprinkle with fresh parsley, and squeeze lemon juice over everything before sealing containers.
  8. Let meal prep bowls cool completely before sealing and refrigerating. Store up to 4 days.

Notes

Do not marinate chicken longer than 2 hours to avoid mushy texture. Pat chicken dry before cooking for a golden sear. Use medium-high heat to caramelize chicken while keeping it juicy. Let chicken rest 5 minutes after cooking. Rinse rice before cooking to make it fluffy. Cook rice and vegetables in advance to save time.

Nutrition

Keywords: lemon herb chicken, meal prep, chicken rice bowl, quick dinners, healthy chicken recipe, easy chicken dinner, lemon chicken, herb chicken, meal prep bowls

Find it online: https://rowanrecipes.com/easy-lemon-herb-chicken-rice-bowl-meal-prep-recipe-for-quick-dinners/