High Protein Lemon Chicken with Broccoli & Bok Choy

Ingredients

• 0.5 cup Vegetable or Chicken Stock (low‑sodium preferred)
• 0.33 cup Honey (plain, not flavored)
• 1 tsp Onion Powder
• 1.5 tbsp Soy Sauce (low‑sodium)
• 2 tsp Sesame Oil
• 1 tbsp Corn Flour (also called cornstarch)
• 5 cloves Garlic (grated into paste with microplane)
• 2 Lemon (juiced, seeds removed)
• to taste Ground White Pepper
• 2 heads Broccoli (include stems, cut into florets and stem pieces)
• 2 bunches Bok Choy (trim root, slice evenly, wash thoroughly)
• 1 kg Boneless Skinless Chicken Thighs (or 2.2 lb, diced bite‑size)
• 2 tbsp Avocado Oil (for sautéing, non‑aerosol spray optional)
• to taste Salt (pinch for blanching and seasoning)
• to taste Cracked Black Pepper
• 300 g Basmati Rice (rinsed, uncooked)
• 1 tbsp Black Sesame Seeds (optional garnish)

Instructions

1. Make Lemon Sauce

   In a mixing bowl whisk together ½ cup stock, ⅓ cup honey, 1 tsp onion powder, 1½ tbsp soy sauce, 2 tsp sesame oil, 1 tbsp corn flour, the grated garlic paste, lemon juice from two lemons, and a pinch of ground white pepper until smooth.

   Time: PT5M

2. Prepare Chicken

   Trim any excess fat from the 1 kg chicken thighs, slice each thigh lengthwise, then dice into uniform bite‑size pieces. Pat dry with paper towels.

   Time: PT5M

3. Prepare Vegetables

   Trim broccoli stems, slice into bite‑size pieces, and separate florets. Trim bok choy roots, slice the leaves into even strips, and rinse all vegetables thoroughly.

   Time: PT5M

4. Bring Water to a Boil

   Fill a large pot with water, add a pinch of salt, and place over high heat until rapidly boiling.

   Time: PT5M

   Temperature: high heat

5. Blanch Broccoli

   Add broccoli florets and stem pieces to the boiling water and blanch for 2 minutes.

   Time: PT2M

   Temperature: boiling

6. Blanch Bok Choy

   Add sliced bok choy to the same pot, push down, and blanch for an additional 1 minute.

   Time: PT1M

   Temperature: boiling

7. Shock Vegetables

   Drain the vegetables in a colander and immediately transfer them to a bowl of ice‑cold water to stop cooking.

   Time: PT1M

8. Cook Basmati Rice

   Rinse 300 g basmati rice until water runs clear. In a saucepan combine rice, 600 ml cold water and a pinch of salt. Bring to a boil over high heat, then cover, reduce to low, and simmer for 12 minutes. Turn off heat and let sit, covered, for 4 minutes.

   Time: PT16M

   Temperature: high then low

9. Sauté Vegetables

   Heat a skillet over medium‑high, add a drizzle of avocado oil, then add the drained vegetables. Season with a pinch of salt and cracked black pepper and sauté for 2–2½ minutes until lightly colored.

   Time: PT3M

   Temperature: medium‑high

10. Cook Chicken

    Wipe the skillet clean, return to high heat until smoking hot, spray with a little avocado oil, then spread the diced chicken in a single layer. Cook without moving for 2‑minute intervals, flipping each time, for a total of 10 minutes until golden crust forms and chicken is cooked through. Season lightly with salt and cracked black pepper.

    Time: PT10M

    Temperature: high

11. Add Sauce and Thicken

    Reduce heat to medium, pour the prepared lemon sauce over the chicken, stir to coat, and cook 1½–2 minutes until the corn flour thickens into a glossy glaze. Adjust heat if the sauce thickens too quickly.

    Time: PT2M

    Temperature: medium

12. Fluff Rice

    Remove the lid from the rice pot and fluff the grains with a fork or spatula.

    Time: PT2M

13. Portion and Garnish

    Divide the rice, vegetables, and lemon chicken into five meal‑prep containers. Sprinkle black sesame seeds over the chicken and rice if desired.

    Time: PT5M

Nutrition Facts

Calories

700

Protein

46g

Carbohydrates

65g

Fat

26g

Fiber

5g