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Lemon Chicken #2

High Protein Lemon Chicken

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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 5 People
Calories: 612kcal
Author: Chef Jack Ovens

Ingredients
 

  • Avocado Spray Oil
  • 2 - Large Heads Broccoli, Florets & Stems Trimmed
  • 200g (7.05oz) - Buk Choy, Pak Choy or Green Beans, Chopped
  • 1kg (2.2lb) - Chicken Thigh, Boneless & Skinless, Diced
  • ½ Cup (125ml) - Chicken Stock or Vegetable Stock
  • 5 - Garlic Cloves, Grated
  • 2 - Lemons, Juiced
  • ⅓ Cup (80g) - Honey
  • 1 tsp (4g) - Onion Powder
  • 1 ½ Tbsp (30ml) - Low Sodium Soy Sauce
  • 2 tsp (10ml) - Sesame Oil
  • 1 Tbsp (15g) - Corn Flour or Starch
  • Seasoning To Taste

Basmati Rice

  • 300g (10.5oz) - Basmati Rice, Washed
  • 600ml (600g) - Cold Water
  • Salt To Taste

Garnish

  • Spring Onions (Scallions), Thinly Sliced (Optional)
  • Black and White Sesame Seeds (Optional)

Instructions

  • In a bowl, combine chicken or vegetable stock, grated garlic, lemon juice, honey, onion powder, soy sauce, sesame oil, and corn flour in a bowl. Mix well, season to taste, and set aside.
  • Add 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 let it sit, covered, for 4 minutes—fluff and set aside.
  • Boil a pot of salted water. Blanch broccoli for 1 ½ mins, then add buk choy for 30 seconds. Transfer both to ice water to stop cooking and retain colour.
  • Heat a large pan over medium-high heat and spray with avocado oil. Sauté the drained veggies for 2 minutes, season with salt and pepper, and remove.
  • In the same pan, spray more oil and add diced chicken thigh. Spread out and cook for 10 minutes until golden. Add lemon sauce and cook for 1-2 minutes until thickened. Add sesame seeds (optional) and adjust seasoning.
  • Divide into five 750ml meal prep containers: rice, veggies, then chicken. Garnish rice with black sesame seeds.
  • Store in the fridge for up to 4 days (5 with a vacuum seal) or freeze for up to 4 months. Enjoy!

Nutrition Guide

Nutrition Facts
High Protein Lemon Chicken
Serving Size
 
550 g
Amount per Serving
Calories
612
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
4
g
Cholesterol
 
189
mg
63
%
Sodium
 
498
mg
22
%
Potassium
 
1108
mg
32
%
Carbohydrates
 
71
g
24
%
Fiber
 
7
g
29
%
Sugar
 
12
g
13
%
Protein
 
48
g
96
%
Vitamin A
 
1360
IU
27
%
Vitamin C
 
120
mg
145
%
Calcium
 
90
mg
9
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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