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Lemon Garlic Chicken Meal Prep

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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Calories: 446kcal
Servings: 5 People

Ingredients

Chicken

  • 1 kg Chicken Thigh Bonless & Skinless
  • 15 ml Olive Oil
  • 8 g Smoked Paprika
  • 1 g Dried Oregano
  • 6 g Garlic Powder
  • 2 Garlic Cloves Grated
  • ½ Lemon Zest & Juice
  • Salt & Pepper To Taste

Crispy Potatoes

  • 950 g Baby Potatoes Diced
  • 15 ml Olive Oil
  • 10 g Smoked Paprika
  • 4 g Garlic Powder
  • Salt & Pepper To Taste

To Serve

  • Sriracha Sauce
  • Flat-Leaf Parsley Chopped

Method

  • Preheat the oven to 210°C (410°F) fan-forced and the air fryer to 200°C (390°F).
  • Season the chicken with salt, pepper, smoked paprika, oregano and garlic powder. Add the grated garlic, lemon zest, lemon juice and olive oil. Mix thoroughly until evenly coated.
  • Place the potatoes in a bowl, season with salt, pepper, smoked paprika and garlic powder. Add the olive oil and toss to coat.
  • Spread the potatoes into the air fryer basket and cook for 20-25 minutes, shaking halfway, until golden and crisp. At the same time, place the chicken onto a lined tray and cook in the oven for 20-25 minutes until cooked through and reaching an internal temperature of 74°C (165°F).
  • Remove the chicken and rest for 5 minutes. Slice into bite-sized pieces and toss through the tray juices.
  • Divide the potatoes evenly across 5 containers, top with sliced chicken, and finish with parsley. Serve with sriracha on the side or drizzled over just before eating.
Chef's Tips
Let the chicken marinate in the lemon, garlic and spices for as long as you can before cooking, even just while the oven preheats — it makes a real difference to how much flavour penetrates the meat.
Don't overcrowd the air fryer basket with the potatoes — give them space to crisp on all sides rather than steaming in a packed basket.
Toss the sliced chicken through the resting tray juices before serving — this adds back moisture and flavour that would otherwise be left behind on the tray.
Storage & Reheating
Store in the fridge for up to 4 days. Microwave until hot. Reheat potatoes in the air fryer at 180°C (350°F) for 5 minutes to bring back the crispiness.
Serving 400gCalories 446kcalCarbohydrates 35.5gProtein 44gFat 14gSaturated Fat 3gPolyunsaturated Fat 2.66gMonounsaturated Fat 6.97gCholesterol 188mgSodium 203.6mgPotassium 1350.7mgFiber 4.7gSugar 1.8gVitamin A 690.5IUVitamin C 38.49mgCalcium 43.9mgIron 3.6mg