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Zesty Healthy Lemon Garlic Chicken Bowls

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A bright, fresh, and flavorful chicken bowl recipe perfect for meal prep, featuring a zesty lemon garlic marinade and wholesome grains and veggies.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts or thighs
  • 3 cloves garlic, minced
  • 2 tablespoons fresh lemon juice (about 1 large lemon)
  • Zest of 1 lemon
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 2 cups cooked brown rice or quinoa
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1/4 cup red onion, thinly sliced
  • Fresh parsley or cilantro, chopped
  • Optional: feta cheese or hummus for topping

Instructions

  1. Prepare the marinade by whisking together olive oil, minced garlic, fresh lemon juice, lemon zest, oregano, salt, and black pepper in a medium bowl.
  2. Add the chicken to the marinade, coat well, cover, and refrigerate for at least 20 minutes or up to 2 hours.
  3. Cook the brown rice or quinoa according to package instructions, about 20-25 minutes. Fluff and keep warm.
  4. Preheat oven to 425°F (220°C). Place marinated chicken on a rimmed baking sheet lined with parchment paper or lightly greased pan.
  5. Roast chicken for 18-22 minutes, flipping halfway, until internal temperature reaches 165°F (74°C) and edges are caramelized.
  6. While chicken roasts, halve cherry tomatoes, dice cucumber, and thinly slice red onion. Toss with a pinch of salt and a drizzle of olive oil if desired.
  7. Assemble bowls by dividing cooked grains, slicing or chopping roasted chicken, adding veggie mix, and sprinkling with parsley or cilantro. Add feta or hummus if using.
  8. Squeeze fresh lemon juice over bowls before serving and adjust salt and pepper to taste.

Notes

Marinate chicken for at least 20 minutes for best flavor; roasting at high heat locks in juiciness. Use a meat thermometer to ensure chicken is cooked through. Let chicken rest 5 minutes after roasting. Store grains, chicken, and veggies separately for best freshness. Reheat gently to avoid drying out chicken.

Nutrition

Keywords: lemon garlic chicken, healthy chicken bowls, meal prep chicken, easy chicken recipe, lemon chicken, garlic chicken, healthy meal prep

Find it online: https://yumnode.com/zesty-healthy-lemon-garlic-chicken-bowls-recipe-easy-and-perfect-for-meal-prep/