Chicken Meal Prep
Get ready to savor the flavor while staying on track with your wellness goals! This delicious Chicken Meal Prep features juicy grilled chicken, vibrant seasonal veggies, and a zesty lemon herb marinade that keeps things exciting all week long. Perfect for busy days, this meal packs a punch in taste and nutrition without the fuss!
Prep
15
min
Cook
30
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(5)
- broccoli
- garlic
- ginger
- lemon
- water
🥩Meat & Seafood(1)
- chicken
🫙Pantry Staples(3)
- cornstarch
- honey
- sesame oil
🍯Sauces & Condiments(1)
- soy sauce
📦Other(1)
- chili
👨🍳 Instructions
- 1
Smash the chicken.
- 2
Mix ginger, garlic, chili, soy sauce, sesame oil, lemon, and honey with the chicken.
- 3
Cook for 15 to 20 minutes or until the chicken is cooked.
- 4
Steam broccoli and place it in ice water.
- 5
Boil the sauce with the juices from the chicken.
- 6
Mix cornstarch with water and add it to the sauce.
- 7
If the sauce is too thick, you can add a little more water.
- 8
You can serve it like this or with carbs.
💡 Pro Tips
- ✓Pound chicken to 1/2-inch thickness using a meat mallet because uniform thickness ensures even cooking and reduces cooking time by 25-30%.technique1/2-inch thickness
- ✓Cook chicken to internal temperature of 165°F, then rest for 3 minutes to allow carryover cooking to reach 170°F while retaining maximum juiciness.timing165°F to 170°F
- ✓Shock broccoli in ice water within 30 seconds of steaming to halt enzyme activity and preserve bright green color and crisp texture for meal prep storage.timing30 seconds
- ✓Mix cornstarch slurry at 1:2 ratio (cornstarch to cold water) because this ratio creates optimal thickening power without clumping when added to hot liquids.technique1:2 ratio
- ✓Marinate chicken for 30 minutes minimum because enzymes in ginger break down proteins for tenderness, while acid from lemon requires time to penetrate muscle fibers.timing30 minutes minimum
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
beginner
Share this recipe
Chicken Meal Prep
Get ready to savor the flavor while staying on track with your wellness goals! This delicious Chicken Meal Prep features juicy grilled chicken, vibrant seasonal veggies, and a zesty lemon herb marinade that keeps things exciting all week long. Perfect for busy days, this meal packs a punch in taste and nutrition without the fuss!
📝 Ingredients
Serves 4🥬Fresh Produce(5)
- broccoli
- garlic
- ginger
- lemon
- water
🥩Meat & Seafood(1)
- chicken
🫙Pantry Staples(3)
- cornstarch
- honey
- sesame oil
🍯Sauces & Condiments(1)
- soy sauce
📦Other(1)
- chili
👨🍳 Instructions
- 1
Smash the chicken.
- 2
Mix ginger, garlic, chili, soy sauce, sesame oil, lemon, and honey with the chicken.
- 3
Cook for 15 to 20 minutes or until the chicken is cooked.
- 4
Steam broccoli and place it in ice water.
- 5
Boil the sauce with the juices from the chicken.
- 6
Mix cornstarch with water and add it to the sauce.
- 7
If the sauce is too thick, you can add a little more water.
- 8
You can serve it like this or with carbs.
💡 Pro Tips
- ✓Pound chicken to 1/2-inch thickness using a meat mallet because uniform thickness ensures even cooking and reduces cooking time by 25-30%.technique1/2-inch thickness
- ✓Cook chicken to internal temperature of 165°F, then rest for 3 minutes to allow carryover cooking to reach 170°F while retaining maximum juiciness.timing165°F to 170°F
- ✓Shock broccoli in ice water within 30 seconds of steaming to halt enzyme activity and preserve bright green color and crisp texture for meal prep storage.timing30 seconds
- ✓Mix cornstarch slurry at 1:2 ratio (cornstarch to cold water) because this ratio creates optimal thickening power without clumping when added to hot liquids.technique1:2 ratio
- ✓Marinate chicken for 30 minutes minimum because enzymes in ginger break down proteins for tenderness, while acid from lemon requires time to penetrate muscle fibers.timing30 minutes minimum