One dinner serving around 600 kcal and 45–55g protein; lemon-garlic chicken breast with rice, broccoli and a yogurt sauce. Supply recipe quantities and include ingredients in a consolidated seven-dinner shopping list.
ABy amy
Servings
2
2 pieces Boneless skinless chicken breast
1.5 pieces Lemon (zest and juice)
3 clove Garlic
1 tbsp Olive oil
1 tsp Dried oregano
0.5 tsp Smoked paprika
1 tsp Salt
0.5 tsp Black pepper
0.5 cup Uncooked long-grain white rice
1 cup Water (for rice)
1 piece Broccoli
0.5 cup Plain nonfat Greek yogurt
2 tbsp Fresh dill or parsley
1 tbsp Cold water (for yogurt sauce)
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Sarah M. · Melbourne, AU
Marinate Chicken
1. Slice each chicken breast in half horizontally to make thinner cutlets. Zest the lemon, then juice it and set aside a portion for the sauce. Combine the remaining lemon juice and half the lemon zest with the garlic (minced), olive oil, oregano, smoked paprika, half the salt and the black pepper. Coat the chicken and marinate for at least 15 minutes, or up to 8 hours in the fridge.
2. Rinse the rice, then combine with water and a pinch of the remaining salt in a small pot. Bring to a boil, cover, reduce to low and cook for 15 minutes. Rest covered for 5 minutes, then fluff. Meanwhile, heat a large nonstick skillet over medium-high heat and cook the chicken for 4 to 5 minutes per side until deeply golden and the internal temperature reaches 165°F (74°C). Rest for 5 minutes.
1 tsp Salt,
0.5 cup Uncooked long-grain white rice,
1 cup Water (for rice)
3. Cut the broccoli into florets and steam or simmer in a covered pan with a splash of water for 4 to 5 minutes until bright green and crisp-tender. Season with a pinch of salt.
1 tsp Salt,
1 piece Broccoli
Sauce and Serve
4. Stir together the Greek yogurt, reserved lemon juice, remaining lemon zest, fresh dill or parsley, cold water and a pinch of salt until smooth and pourable. Slice the chicken and divide between plates with the rice and broccoli. Spoon the yogurt sauce over the top. For meal prep, store the components separately in the fridge for up to 4 days and reheat the chicken and rice gently.
1.5 pieces Lemon (zest and juice),
1 tsp Salt,
0.5 cup Plain nonfat Greek yogurt,
2 tbsp Fresh dill or parsley,
1 tbsp Cold water (for yogurt sauce)
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