Low-Carb High Protein Lemon Garlic Chicken for Meal Prep

This lemon garlic chicken is a zesty and savory dish that’s perfect for meal prep. Marinated in a mixture of fresh lemon juice, garlic, and herbs, it offers a burst of flavor that's both satisfying and healthy.

The recipe is simple and can be made in bulk, making it ideal for weekly meal planning. Serve it with your choice of sides for a complete meal.

Flavorful Marinade for Chicken

The key to achieving a mouthwatering lemon garlic chicken lies in the marinade. This mixture combines fresh lemon juice, minced garlic, olive oil, and a selection of herbs. The citrusy tang from the lemon juice not only enhances the chicken's flavor but also helps to tenderize the meat, making each bite juicy and satisfying.

To prepare the marinade, simply whisk together the ingredients in a bowl. Once mixed, add the chicken breasts, ensuring they are thoroughly coated. Allowing the chicken to marinate for at least 30 minutes, or longer if time permits, will intensify the flavors.

Cooking Techniques for Perfect Chicken

When it comes to cooking lemon garlic chicken, there are two popular methods: grilling and baking. Grilling gives the chicken a delightful char and smoky flavor, while baking provides a more hands-off approach, allowing for even cooking.

For grilling, preheat your grill and cook the marinated chicken for about 6-7 minutes on each side. If you prefer baking, set your oven to 400°F (200°C) and bake for approximately 20-25 minutes. Regardless of the method, ensure the internal temperature reaches 165°F (75°C) for safe consumption.

Serving Suggestions and Pairings

Once the chicken is cooked to perfection, let it rest for a few minutes before slicing. This resting period allows the juices to redistribute, ensuring a moist and flavorful dish.

For a vibrant presentation, garnish the chicken with freshly chopped parsley. Pair it with a colorful array of roasted vegetables like bell peppers and zucchini, which not only add visual appeal but also complement the dish's flavors beautifully.

Meal Prep and Storage Tips

This lemon garlic chicken is an excellent choice for meal prep. You can easily make a larger batch and store it in the refrigerator for up to four days. Simply divide the chicken and vegetables into meal containers for quick and healthy lunches or dinners throughout the week.

When reheating, ensure the chicken is warmed through but avoid overcooking to maintain its tenderness. This dish is versatile and can be served with various sides, such as rice, quinoa, or a fresh salad, making it a go-to option for busy days.

Nutritional Benefits of Lemon Garlic Chicken

Not only is this dish delicious, but it also offers several nutritional benefits. With approximately 220 calories per serving, it is a lean source of protein, providing about 30 grams per portion. The healthy fats from olive oil contribute to heart health, while the vegetables add essential vitamins and minerals.

This meal is low in carbohydrates, making it suitable for various dietary preferences. Incorporating lemon garlic chicken into your weekly meal plan can help maintain a balanced diet while enjoying flavorful meals.

Flavor-Packed Lemon Garlic Chicken For Meal Prep

This lemon garlic chicken features tender chicken breasts marinated in a tangy lemon-garlic sauce, then baked or grilled to perfection. The recipe takes about 30 minutes of active cooking time and serves 4 people.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lemon juice
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon salt, adjust to taste
• 1/2 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions

1. Prepare the Marinade: In a bowl, whisk together lemon juice, minced garlic, olive oil, oregano, salt, and pepper.
2. Marinate the Chicken: Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring it is well coated. Marinate for at least 30 minutes, or up to 4 hours in the refrigerator.
3. Cook the Chicken: Preheat the grill or oven to 400°F (200°C). If grilling, cook the chicken for about 6-7 minutes per side until fully cooked. If baking, place the chicken on a baking sheet and bake for 20-25 minutes or until the internal temperature reaches 165°F (75°C).
4. Rest and Serve: Let the chicken rest for a few minutes before slicing. Garnish with fresh parsley and serve with your choice of sides.

Cook and Prep Times

• Prep Time: 10 minutes
• Marinating Time: 30 minutes
• Cook Time: 20 minutes
• Total Time: 1 hour

Nutrition Information

• Servings: 4 servings
• Calories: 220kcal
• Fat: 10g
• Protein: 30g
• Carbohydrates: 2g