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Easy Flavor-Packed Greek Chicken and Rice Meal Prep

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A quick and easy Greek-inspired chicken and rice meal prep recipe that is flavorful, satisfying, and perfect for weekly lunches. The zesty lemon and herb marinade keeps the chicken juicy while the rice soaks up all the savory goodness.

Ingredients

Scale
  • 1.5 pounds chicken breasts or thighs
  • 3 tablespoons olive oil (extra-virgin preferred)
  • 3 tablespoons fresh lemon juice (from 1 large lemon)
  • 3 garlic cloves, minced
  • 1 tablespoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon red pepper flakes (optional)
  • 1 cup long-grain white rice, rinsed
  • 2 cups chicken broth or water
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • Lemon zest from 1 lemon
  • 2 tablespoons fresh parsley or dill, chopped (optional garnish)
  • ½ cup crumbled feta cheese (optional garnish)
  • Cherry tomatoes or cucumber slices (optional garnish)

Instructions

  1. In a large bowl, whisk together 3 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, pepper, and red pepper flakes if using. Add the chicken pieces and toss to coat evenly. Cover and refrigerate for at least 30 minutes, or up to 4 hours.
  2. Rinse 1 cup long-grain white rice under cold water until the water runs clear. In a medium saucepan, heat 1 tablespoon olive oil over medium heat, then add the rice and toast lightly for 2 minutes, stirring constantly.
  3. Add 2 cups chicken broth and ½ teaspoon salt to the rice, bring to a boil. Reduce heat to low, cover tightly, and simmer for 15 minutes without lifting the lid.
  4. Turn off heat and let the rice steam for an additional 10 minutes, still covered. Fluff with a fork and stir in lemon zest.
  5. Heat a large skillet or grill pan over medium-high heat. Add marinated chicken pieces (discard leftover marinade). Cook 5-6 minutes per side until golden brown and cooked through (internal temp 165°F). Cook in batches if needed.
  6. Divide cooked rice evenly among 4 meal prep containers. Slice chicken and arrange on or beside rice. Garnish with parsley, feta, and cherry tomatoes or cucumber slices if desired. Let cool before sealing and refrigerating.
  7. Store in the fridge up to 4 days. Reheat gently with a splash of water to keep rice moist.

Notes

Marinate chicken for at least 30 minutes for best flavor, but even 15 minutes helps. Rinse rice well to avoid clumping. Cook chicken in batches if pan is small to avoid steaming. Cover chicken with foil while resting to keep it juicy. Leftovers taste better the next day as flavors meld. For dairy-free, skip feta or use vegan alternative. For gluten-free, ensure broth is gluten-free or use water.

Nutrition

Keywords: Greek chicken, meal prep, chicken and rice, lemon garlic chicken, easy lunch recipe, healthy meal prep, Mediterranean chicken

Find it online: https://sofiaspice.com/easy-flavor-packed-greek-chicken-and-rice-meal-prep-recipe-for-perfect-weekly-lunches/