Description
Succulent meal prep chicken delivers a perfect balance of flavor and convenience for busy home cooks. Lean protein meets simple seasonings, creating a versatile protein solution that streamlines weeknight dinners and keeps you fueled with minimal effort.
Ingredients
Scale
Protein:
- 2 lbs (900g) boneless, skinless chicken breasts
Spices and Seasonings:
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ½ teaspoon black pepper
Cooking Liquids:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
Instructions
- Cleanse the poultry by thoroughly dabbing each chicken breast with a clean paper towel to remove excess moisture, ensuring optimal seasoning adherence.
- Craft a robust flavor blend by whisking together zesty olive oil, bright lemon juice, aromatic garlic powder, pungent onion powder, vibrant paprika, fragrant oregano, and essential salt and pepper in a mixing vessel.
- Meticulously massage the seasoning mixture across every surface of the chicken, creating an even, flavorful coating that will penetrate the meat during cooking.
- Select your preferred cooking method: oven roasting at 400F (200C) on a parchment-lined baking sheet for 20-25 minutes, skillet searing over medium heat for 5-7 minutes per side, or air frying at 375F (190C) for 18-20 minutes with a mid-cycle flip.
- Verify doneness by confirming the internal temperature reaches 165F (75C), which guarantees food safety and perfect texture.
- Allow the chicken to rest for 5 minutes post-cooking, enabling juices to redistribute and maintaining succulent tenderness.
- Slice the chicken into uniform portions, preparing for versatile meal preparation.
- Assemble meal prep containers by pairing sliced chicken with complementary sides like fluffy rice, protein-rich quinoa, roasted seasonal vegetables, or crisp salad greens.
- Refrigerate prepared meals for optimal freshness up to 4 days, or freeze for extended storage up to 3 months, ensuring convenient and nutritious dining options.
Notes
- Moisture is key for tender chicken, so pat the breasts completely dry before seasoning to ensure the spices stick and create a flavorful crust.
- Experiment with different herb combinations like rosemary, thyme, or za’atar to customize the flavor profile and keep meals exciting.
- For low-carb or keto diets, replace rice or quinoa with cauliflower rice or zucchini noodles to maintain a balanced, nutritious meal.
- Use a meat thermometer to guarantee the chicken reaches exactly 165F, preventing dryness while ensuring food safety without guesswork.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 70mg