The flavors in this meal are fresh, bold, and seriously satisfying. You get juicy lemon pepper chicken with a golden crust, fragrant lemon garlic rice, and a creamy ranch-style salad on the side. It is simple to make, balanced in macros, and perfect for meal prep. If you like having your lunches ready for the week, this one makes it easy.
This recipe makes 4 servings and each portion is filling, high in protein, and well balanced.
Why I Love This Recipe
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It is high in protein and keeps you full for hours.
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The lemon and garlic flavors make it fresh and not heavy.
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It is perfect for meal prep and tastes great even the next day.
Macros Per Serving (4 Total)
531 Calories
46g Protein
17g Fat
Ingredients
Lemon Pepper Chicken
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800g skinless, boneless chicken thighs, cubed
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1.5 tsp salt
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2 tsp black pepper (or lemon pepper seasoning)
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2 tsp oregano
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1 tsp chilli flakes
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2 tsp garlic powder
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2 tsp paprika
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1 tbsp lemon zest
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Juice of 1 whole lemon
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2 tsp olive oil
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15g light butter (for cooking)
Lemon Garlic Rice
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1 tbsp chopped garlic
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1 medium onion, chopped
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1 tsp salt
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1 tsp paprika
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1 tsp turmeric
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1 tsp oregano
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540g cooked basmati rice
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Chopped parsley
Ranch Salad
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150g fat free yogurt
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80g light mayo
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1 tsp Dijon mustard
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1 tsp garlic powder
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1 tsp onion powder
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1 tsp salt and pepper
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Juice of ½ lemon
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Chopped parsley
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150g chopped tomatoes
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100g chopped cucumber
Instructions
Step 1: Marinate the Chicken
In a large bowl, combine the cubed chicken thighs with salt, black pepper, oregano, chilli flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil. Mix well so everything is evenly coated. Cover and marinate for at least 30 minutes. If you have extra time, longer is even better for flavor.
Step 2: Cook the Chicken
Heat a large pan over medium high heat and add the light butter. Once melted and hot, add the marinated chicken in a single layer. Cook for about 4 minutes without moving it so it develops a golden crust. Turn the pieces over and continue cooking until fully cooked through and nicely browned on all sides. Remove from heat and set aside.
Step 3: Prepare the Lemon Garlic Rice
In a separate pan, sauté the chopped onion and garlic until soft and fragrant. Add salt, paprika, turmeric, and oregano, stirring to coat the onions in the spices. Add the cooked basmati rice and mix well so the flavors are evenly distributed. Finish with chopped parsley and a light squeeze of lemon if desired.
Step 4: Make the Ranch Salad
In a bowl, combine the fat free yogurt, light mayo, Dijon mustard, garlic powder, onion powder, salt, pepper, and lemon juice. Stir until smooth and creamy. Add chopped parsley, tomatoes, and cucumber. Mix gently until everything is coated in the dressing.
Step 5: Assemble
Divide the lemon garlic rice evenly into four containers. Top each portion with the lemon pepper chicken. Keep the ranch salad on the side or in a separate container for best results.
Important Cooking Notes
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Marinate the chicken for at least 30 minutes and trim excess fat from the thighs before cooking.
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You can substitute chicken breast if you prefer a leaner option.
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Cook the chicken on medium high heat for about 4 minutes before flipping to get a proper golden crust.
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Prep the rice and ranch salad ahead of time to save time during the week.
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Store the ranch salad separately so you can easily reheat the chicken and rice without affecting the texture.
