Black pepper was worth more than gold in medieval times—this chicken uses 2 teaspoons of what once bought houses.
High Protein Meal Prep Creamy Garlic Pepper Chicken
Savor the flavors of our creamy garlic pepper chicken, a protein-packed delight that’s ideal for your weekly meal prep! This dish features succulent chicken breasts infused with zesty garlic and a hint of black pepper, all simmered to perfection in a luscious sauce. Whip up a batch and enjoy tasty, satisfying portions that keep you energized throughout the week!
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
📝 Ingredients
Serves 5🥬Fresh Produce(4)
- 1 tbsp garlic (15 ml)
- Lemon juice
- Chopped mushroom
- Chopped onion
🥩Meat & Seafood(1)
- 600g raw chicken breast (1.32 lbs)
🥛Dairy & Eggs(2)
- 20g light butter (1.4 tbsp)
- Low fat/ reduced fat cream
🫙Pantry Staples(1)
- 200g uncooked rice (7.06 oz)
🧂Spices & Seasonings(4)
- 1 tbsp cumin (15 ml)
- 1 tbsp garlic powder (15 ml)
- 1 tbsp oregano (15 ml)
- 1 tsp salt (5 ml)
👨🍳 Instructions
- 1
Mix together chicken breast, garlic powder, salt, oregano, and cumin. Cook for 10 minutes on high heat until golden.
- 2
On low heat, add light butter, garlic, chopped onion, chopped mushroom, lemon juice, low fat cream, and cooked chicken. Stir together and let it simmer until rich and creamy.
- 3
Meanwhile, boil 200g of uncooked rice (approximately 630g cooked rice) and add leftover sauce from the pan to the chicken.
- 4
Portion into meal prep containers.
💡 Pro Tips
- ✓Pound chicken breasts to 3/4-inch uniform thickness before seasoning to ensure even cooking and prevent overcooking the thinner edges while the thick center reaches 165°F.technique3/4-inch thickness
- ✓Cook chicken at medium-high heat (325-350°F pan temperature) instead of high heat to prevent moisture loss - high heat causes proteins to contract rapidly and expel up to 25% more juices.technique325-350°F
- ✓Add cream when pan temperature drops to 180-200°F to prevent curdling, as dairy proteins denature and separate above 212°F when combined with acid from lemon juice.timing180-200°F
- ✓Use a 1:2.5 rice-to-water ratio (200g rice to 500ml water) for meal prep rice that maintains texture after refrigeration and reheating without becoming mushy.ingredient1:2.5 ratio
- ✓Cool chicken completely to 40°F before portioning into containers to prevent condensation buildup that dilutes the sauce and creates food safety risks in the temperature danger zone.timing40°F
Share this recipe
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
Share this recipe
Black pepper was worth more than gold in medieval times—this chicken uses 2 teaspoons of what once bought houses.
High Protein Meal Prep Creamy Garlic Pepper Chicken
Savor the flavors of our creamy garlic pepper chicken, a protein-packed delight that’s ideal for your weekly meal prep! This dish features succulent chicken breasts infused with zesty garlic and a hint of black pepper, all simmered to perfection in a luscious sauce. Whip up a batch and enjoy tasty, satisfying portions that keep you energized throughout the week!
📝 Ingredients
Serves 5🥬Fresh Produce(4)
- 1 tbsp garlic (15 ml)
- Lemon juice
- Chopped mushroom
- Chopped onion
🥩Meat & Seafood(1)
- 600g raw chicken breast (1.32 lbs)
🥛Dairy & Eggs(2)
- 20g light butter (1.4 tbsp)
- Low fat/ reduced fat cream
🫙Pantry Staples(1)
- 200g uncooked rice (7.06 oz)
🧂Spices & Seasonings(4)
- 1 tbsp cumin (15 ml)
- 1 tbsp garlic powder (15 ml)
- 1 tbsp oregano (15 ml)
- 1 tsp salt (5 ml)
👨🍳 Instructions
- 1
Mix together chicken breast, garlic powder, salt, oregano, and cumin. Cook for 10 minutes on high heat until golden.
- 2
On low heat, add light butter, garlic, chopped onion, chopped mushroom, lemon juice, low fat cream, and cooked chicken. Stir together and let it simmer until rich and creamy.
- 3
Meanwhile, boil 200g of uncooked rice (approximately 630g cooked rice) and add leftover sauce from the pan to the chicken.
- 4
Portion into meal prep containers.
💡 Pro Tips
- ✓Pound chicken breasts to 3/4-inch uniform thickness before seasoning to ensure even cooking and prevent overcooking the thinner edges while the thick center reaches 165°F.technique3/4-inch thickness
- ✓Cook chicken at medium-high heat (325-350°F pan temperature) instead of high heat to prevent moisture loss - high heat causes proteins to contract rapidly and expel up to 25% more juices.technique325-350°F
- ✓Add cream when pan temperature drops to 180-200°F to prevent curdling, as dairy proteins denature and separate above 212°F when combined with acid from lemon juice.timing180-200°F
- ✓Use a 1:2.5 rice-to-water ratio (200g rice to 500ml water) for meal prep rice that maintains texture after refrigeration and reheating without becoming mushy.ingredient1:2.5 ratio
- ✓Cool chicken completely to 40°F before portioning into containers to prevent condensation buildup that dilutes the sauce and creates food safety risks in the temperature danger zone.timing40°F