Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep

Ingredients

• 2 heads Broccoli (Trim florets and stems into bite‑size pieces; keep stems for extra flavor)
• 250 g Green Beans (Wash, trim ends, leave whole or halve)
• 2 Lemon (Juice and optionally zest; discard seeds)
• 1 kg Boneless Skinless Chicken Thighs (Slice into strips then dice into bite‑size pieces)
• 125 ml Chicken Stock (Low‑sodium preferred)
• 3 cloves Garlic (Grated into a paste using microplane or fine grater)
• 80 ml Honey (Warm in microwave 20 seconds to loosen)
• 2.5 g Onion Powder (Strong concentrated flavor; about ½ tsp)
• 30 ml Soy Sauce (Low‑sodium for salty umami)
• 10 ml Sesame Oil (Toasted sesame oil for nutty flavor)
• 12 g Corn Flour (For thickening the sauce)
• Sea Salt Flakes (To taste)
• Cracked Black Pepper (To taste; about 10 cracks worth)
• 50 ml Olive Oil (30 ml for vegetables, 20 ml for chicken)
• 350 g Basmati Rice (Rinse before cooking)
• 700 ml Water (for rice) (2:1 water to rice ratio)
• 80 ml Water (for vegetables) (Adds steam to veg pan)
• 5 g White Sesame Seeds (Optional garnish)
• 5 g Black Sesame Seeds (Optional garnish)

Instructions

1. Trim and Cut Broccoli

   Using a sharp paring knife, cut the broccoli heads into florets and slice the stems into bite‑size pieces, trimming any woody outer layers.

   Time: PT5M

2. Prepare Green Beans

   Wash the green beans, snap off the stem ends, and leave whole or halve them for quicker cooking.

   Time: PT3M

3. Juice Lemons

   Slice the lemons in half and juice them, removing any seeds. Set the juice aside.

   Time: PT2M

4. Cut Chicken

   Pat the chicken thighs dry, slice into strips, then dice into bite‑size pieces.

   Time: PT5M

5. Make Sauce

   In a small mixing bowl whisk together chicken stock, grated garlic, lemon juice, warmed honey, onion powder, soy sauce, sesame oil, and corn flour until smooth. Season with sea salt and cracked black pepper.

   Time: PT5M

6. Cook Rice

   Add the rinsed basmati rice, 700 ml cold water, and a pinch of sea salt to a large saucepan. Bring to a boil over high heat, then cover, reduce to low, and simmer for 14 minutes. Turn off heat and let sit, covered, for 4 minutes before fluffing with a fork.

   Time: PT19M

7. Sauté Vegetables

   Heat 30 ml olive oil in the large skillet over medium‑high heat. Add broccoli florets and stems, season with a pinch of sea salt, and sauté 3‑4 minutes until lightly golden. Add green beans, continue sautéing 3 minutes, then add cracked black pepper. Pour in 80 ml water, cover, and steam for 2 minutes. Uncover, stir, and transfer vegetables to a serving bowl.

   Time: PT9M

8. Cook Chicken

   Wipe the skillet clean, add 20 ml olive oil and return to high heat. Spread the chicken pieces in a single layer, season with sea salt, and cook, stirring occasionally, for 10 minutes until fully cooked and nicely browned.

   Time: PT10M

9. Add Sauce and Finish

   Pour the prepared sauce over the cooked chicken, stir, and cook 1½‑2 minutes until the sauce boils and thickens, coating the chicken. Optional: stir in 5 g white and 5 g black sesame seeds. Taste and adjust seasoning with sea salt and cracked black pepper.

   Time: PT2M

10. Plate and Serve

    Divide the fluffy rice onto plates, top with the sautéed vegetables, then spoon the lemon honey chicken over everything. Garnish with additional black sesame seeds if desired.

    Time: PT2M

Nutrition Facts

Calories

520

Protein

30 g

Carbohydrates

55 g

Fat

15 g

Fiber

5 g

Ingredient Substitutions

• Instead of Broccoli: Cauliflower
• Instead of Green Beans: Snap peas
• Instead of Lemon: Lime
• Instead of Boneless Skinless Chicken Thighs: Chicken breast
• Instead of Chicken Stock: Vegetable stock
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Honey: Maple syrup
• Instead of Onion Powder: Fresh minced onion (1 tbsp)
• Instead of Soy Sauce: Tamari
• Instead of Sesame Oil: Peanut oil
• Instead of Corn Flour: Arrowroot powder
• Instead of Olive Oil: Canola oil
• Instead of Basmati Rice: Jasmine rice

Equipment Needed

• Sharp Paring Knife
• Cutting Board
• Large Saucepan
• Large Skillet or Frying Pan
• Small Mixing Bowl
• Whisk
• Microplane or Fine Grater (optional)
• Measuring Cups and Spoons
• Spatula or Tongs (optional)

Critical Steps — Do Not Skip

• Trimming broccoli stems uniformly
• Ensuring corn flour is fully dissolved in the sauce
• Cooking chicken until fully done but not over‑cooked
• Thickening the sauce to a glossy coating

Chef Tips from the Video

• Use high heat for the initial sear to develop caramelization on the chicken.
• Warm the honey briefly so it mixes smoothly with the acidic lemon juice.
• Toast the sesame seeds in a dry pan for 30 seconds for extra nuttiness before sprinkling.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days (5 days if vacuum‑sealed).

Freezer: Freeze in freezer‑safe bags for up to 4 months.

Room temperature: Do not store at room temperature; refrigerate promptly.

Make-Ahead Tips

• Prepare the sauce and keep it refrigerated; add to cooked chicken just before serving.
• Trim and store broccoli and green beans in a sealed container with a damp paper towel.
• Cook rice ahead of time and reheat with a splash of water to restore fluffiness.

Frequently Asked Questions