Description
Mediterranean-inspired Lemon Chicken & Veggies meal prep brings zesty flavors and nutritious ingredients to your weekly dining plan. Packed with fresh herbs, tender chicken, and roasted vegetables, this dish offers a delightful balance of protein and colorful produce you can enjoy throughout the week.
Ingredients
Scale
Protein:
- 1 lb (454 grams) chicken breast, cut into 1-inch chunks
Vegetables:
- 2 sweet potatoes, peeled and diced
- 2 cups broccoli florets
- 1 white onion, chopped
- 3 cups cherry tomatoes, halved
- 3 garlic cloves
Seasonings and Liquids:
- 1/4 cup chicken stock
- 1 tablespoon freshly squeezed lemon juice
- 3 tablespoons olive oil
- 2 tablespoons extra virgin olive oil
- 2 tablespoons fresh dill, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
Instructions
- Craft a vibrant marinade by blending onion, garlic, chicken stock, lemon juice, olive oil, salt, and black pepper into a silky smooth liquid.
- Submerge chicken chunks in the marinade within a container or sealed bag, allowing flavors to meld in the refrigerator for a minimum of two hours.
- Ignite the oven to 425°F and prepare a zesty seasoning blend combining olive oil, paprika, salt, black pepper, and garlic powder.
- Coat sweet potato cubes thoroughly with the spice mixture, arranging them across a baking sheet for roasting.
- After initial 10 minutes of sweet potato roasting, introduce broccoli florets, drizzling with olive oil and sprinkling with black pepper.
- Continue baking for an additional 25 minutes until vegetables achieve a golden, caramelized exterior.
- Warm olive oil in a skillet over medium heat, then introduce marinated chicken pieces.
- Sauté chicken, stirring consistently, until exterior develops a rich golden hue and interior reaches complete doneness.
- Chop cherry tomatoes and delicately toss with fresh dill for a bright garnish.
- Distribute roasted chicken and vegetables across meal prep containers, topping with herbed tomatoes.
- Seal and refrigerate, maintaining freshness for up to three days. Thoroughly reheat before consuming.
Notes
- Marinate Strategically: Let the chicken soak up the zesty lemon marinade for at least 2 hours, or overnight for deeper flavor infusion.
- Customize Veggie Choices: Swap sweet potatoes and broccoli with seasonal vegetables like zucchini, cauliflower, or bell peppers for variety.
- Boost Protein Options: Replace chicken with tofu, tempeh, or lean turkey for alternative protein sources that work perfectly with the marinade.
- Meal Prep Mastery: Prepare ingredients in advance to streamline cooking process and ensure quick, delicious weekday meals with minimal effort.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 386
- Sugar: 7 g
- Sodium: 491 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 37 g
- Fiber: 6 g
- Protein: 24 g
- Cholesterol: 73 mg