Lemon Garlic Chicken Meal Prep
A healthy and flavorful meal prep option featuring marinated chicken, roasted potatoes, and sautéed zucchini, perfect for busy individuals.
Ingredients
For the Chicken
- ¼ cup fresh lemon juice
- 2 tablespoons olive oil Additional for vegetable preparation
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 pieces boneless, skinless chicken breasts (6-ounce each)
For the Sides
- 1 ½ 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
Preparation
- In a large bowl, whisk together lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper.
- Add the chicken breasts and toss to coat thoroughly. Allow the chicken to marinate for 20 minutes or up to 24 hours for more flavor.
Cooking the Potatoes
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Spread the potato pieces evenly on the baking sheet, drizzle with olive oil, and season with garlic powder, salt, and pepper.
- Toss to combine and bake for 30 minutes, or until golden brown and crispy, stirring halfway through.
Cooking the Chicken
- Heat a large skillet over medium-high heat.
- Remove the chicken from the marinade, shaking off any excess liquid. Place the chicken in the preheated pan and cook for 7-8 minutes on each side, or until golden brown and a meat thermometer reads 165°F (74°C).
- Once done, remove the chicken from the pan and allow it to rest for 5 minutes before slicing.
Cooking the Zucchini
- Add the zucchini slices to the remaining marinade and toss to coat.
- In the same skillet used to cook the chicken, add the zucchini with the marinade. Cook on high heat for 5-7 minutes, tossing occasionally, until softened and lightly browned. Season with salt and pepper to taste.
Assembling Meal Prep Containers
- Once all components are cooked, divide the sliced chicken, roasted potatoes, and sautéed zucchini into four meal prep containers.
- Let them cool before sealing for storage.
Notes
For best results, marinate the chicken overnight for a deeper flavor. Check the potatoes halfway through cooking and stir them to ensure even browning. Feel free to add other vegetables like bell peppers or carrots for added nutrition.