Lemon Chicken Rice Meal Prep Bowls
A vibrant meal with tender grilled chicken, fluffy rice, and roasted vegetables, all infused with zesty lemon flavors.
Ingredients
For the Lemon Chicken
- 1 pound boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/4 cup fresh lemon juice (about 2 lemons)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 zest of 1 lemon
For the Rice
- 1 cup jasmine or basmati rice
- 2 cups chicken broth or water
- 1 tablespoon olive oil
- 1/2 teaspoon salt
For the Veggies
- 1 cup broccoli florets
- 1 cup cherry tomatoes, halved
- 1/2 cup sliced bell peppers (any color)
- 1 tablespoon olive oil
- to taste Salt and pepper
For Garnish
- Fresh parsley, chopped (optional)
- Lemon wedges (optional)
Instructions
Preparation
- In a medium bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, pepper, and lemon zest.
- Place the chicken breasts in a large resealable bag or shallow dish. Pour the marinade over the chicken, ensuring it’s well-coated. Seal the bag or cover the dish, and refrigerate for at least 15 minutes.
Cook the Rice
- Rinse the rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice, chicken broth or water, olive oil, and salt. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 15 minutes.
- Fluff the rice with a fork and set aside.
Roast the Vegetables
- Preheat your oven to 400°F (200°C). On a baking sheet, toss the broccoli, cherry tomatoes, and bell peppers with olive oil, salt, and pepper.
- Spread them in a single layer and roast for 15–20 minutes, or until the vegetables are tender and slightly charred.
Grill the Chicken
- Remove the chicken from the marinade and discard the marinade. Heat a grill pan or outdoor grill over medium-high heat.
- Cook the chicken for 6–7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before slicing it into strips.
Assemble the Meal Prep Bowls
- Divide the rice evenly among four meal prep containers. Layer sliced grilled chicken on top of the rice, followed by the roasted vegetables.
- Drizzle some additional lemon juice over the assembled bowls for extra flavor.
Garnish and Store
- Sprinkle fresh parsley on top for color and flavor. Place lemon wedges in each container.
- Allow the meal prep bowls to cool completely before sealing them with lids and storing them in the refrigerator.
Notes
Marinate the chicken longer for maximum flavor. Consider using a rice cooker for perfect rice. Allow the chicken to rest after cooking to keep it juicy. Swap vegetables based on availability and double the recipe for meal prepping more bowls.