Lemon Garlic Chicken

with Broccoli and Rice

A spiced yogurt sauce and plenty of garlic and lemon make this classic meal-prep dish anything but bland.

Prep Time
5 minutes

Cook Time
30 minutes

Makes
4 servings

Serving Size
1 assembled meal

nutrition per serving Protein 48g / Carbohydrates 32g / Fiber 5g / Sugars 3g / Fat 23g / Calories 527

For chicken and broccoli

1¹⁄₂lb (675g) skinless, boneless chicken breast, sliced

4 garlic cloves, minced

Juice of 1 large lemon

¹⁄₄ tsp salt

¹⁄₄ tsp freshly ground black pepper

5 tbsp coconut oil

1 head broccoli, cut into florets

2 cups cooked brown rice, to serve

For yogurt sauce

¹⁄₂ cup full-fat Greek yogurt

1 tsp ground cumin

¹⁄₄ tsp cayenne pepper

1

Place the chicken in a bowl and add garlic, lemon juice, salt, and pepper. Stir to coat.
➥ Return to Prep Day Action Plan while chicken marinates.

2

In a large non-stick sauté pan, melt 1¹⁄₂ tbsp coconut oil over medium-high heat. Add half of the chicken to the pan and cook for 3 minutes, or until the edges begin to turn white. Flip the pieces and cook for another 3 minutes, until chicken is cooked through. Transfer cooked chicken to a shallow bowl. Melt another 1¹⁄₂ tbsp coconut oil and repeat with the remaining pieces of chicken.

3

In a medium pot, bring 4 cups water to a boil over high heat. Add the broccoli florets, reduce heat to medium, and cover. Cook for 6 minutes, until broccoli is bright green and crisp-tender. Drain the broccoli and return it to the pot. Add the remaining 2 tbsp coconut oil and toss to coat.

4

To make yogurt sauce, stir together the yogurt, cumin, and cayenne pepper in a small bowl. Transfer to an airtight container and refrigerate.

5

To assemble the meals, add ¹⁄₂ cup cooked brown rice to each of 4 meal prep containers. Add an equal amount of chicken and broccoli to each container, and pour any accumulated juices from the chicken over top. Serve with yogurt sauce.