Lemon Chicken, Broccoli and Edamame Bowls

Name: Lemon Chicken, Broccoli and Edamame Bowls
Prep time: 60 min
Total time: 60 min
Yield: 4 servings
Cuisine: Mediterranean-inspired
Ingredients: 1.5 lb Boneless skinless chicken breast; 2 pieces Lemon (zest and juice); 3 tbsp Olive oil; 4 clove Garlic; 1 tsp Dried oregano; 1 tsp Smoked paprika; 1.5 tsp Kosher salt; 0.5 tsp Black pepper; 3 cup Broccoli; 2 pieces Broccoli heads; 3 cup Shelled edamame (frozen); 2 cup Cooked brown rice or cauliflower rice; 1 tbsp Dijon mustard; 0.25 cup Fresh parsley (garnish)

Mediterranean-inspired · 60 mins

Meal-prep lunch or dinner; portion cooked chicken breast and edamame to deliver approximately 45–55 g protein per serving. Broccoli adds fiber; keep refrigerated up to four days or freeze extras.

A By asa

Servings

1.5 lb Boneless skinless chicken breast
2 pieces Lemon (zest and juice)
3 tbsp Olive oil
4 clove Garlic
1 tsp Dried oregano
1 tsp Smoked paprika
1.5 tsp Kosher salt
0.5 tsp Black pepper
3 cup Broccoli
2 pieces Broccoli heads
3 cup Shelled edamame (frozen)
2 cup Cooked brown rice or cauliflower rice
1 tbsp Dijon mustard
0.25 cup Fresh parsley (garnish)

Calories

653 kcal

Protein

60g

Carbs

53g

Fat

24g

Fiber

13g

Sugar

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Marinate Chicken

1. Zest both lemons into a large bowl, then squeeze in the juice of both. Whisk in half of the olive oil, the garlic (minced), oregano, smoked paprika, Dijon mustard, salt and black pepper. Add the chicken breast and turn to coat. Marinate at least 20 minutes, or up to 4 hours refrigerated.

1.5 lb Boneless skinless chicken breast, 2 pieces Lemon (zest and juice), 1.5 tbsp Olive oil, 4 clove Garlic, 1 tsp Dried oregano, 1 tsp Smoked paprika, 1.5 tsp Kosher salt, 0.5 tsp Black pepper, 1 tbsp Dijon mustard
Cook Components

2. Preheat the oven to 220°C (425°F). Cut the broccoli heads into bite-size florets, toss with the remaining olive oil and a pinch of salt, and spread on a lined baking sheet.

1.5 tbsp Olive oil, 1.5 tsp Kosher salt, 2 pieces Broccoli heads
3. Place the marinated chicken on a second baking sheet. Roast the chicken and broccoli together for 20 to 25 minutes, until the broccoli is charred at the edges and the chicken reaches 74°C (165°F) inside.
4. While the oven works, boil the frozen edamame in salted water for 4 to 5 minutes until tender, then drain and shake dry.

3 cup Shelled edamame (frozen)
Assemble and Store

5. Rest the chicken for 5 minutes, then slice against the grain. Divide the brown rice among four meal-prep containers and top with chicken, broccoli and edamame. Spoon any pan juices over the chicken and scatter with parsley.

2 cup Cooked brown rice or cauliflower rice, 0.2 cup Fresh parsley (garnish)
6. Cool completely before sealing. Refrigerate up to 4 days, or freeze extra portions up to 3 months. Reheat until steaming hot and finish with a squeeze of lemon if desired.

2 pieces Lemon (zest and juice)

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