High-Protein Lemon Garlic Chicken Recipe for Muscle Gain

High Protein Lemon Chicken

• Avocado Spray Oil
• 2 – Large Heads Broccoli, Florets & Stems Trimmed
• 200g (7.05oz) – Buk Choy, Pak Choy or Green Beans, Chopped
• 1kg (2.2lb) – Chicken Thigh, Boneless & Skinless, Diced
• ½ Cup (125ml) – Chicken Stock or Vegetable Stock
• 5 – Garlic Cloves, Grated
• 2 – Lemons, Juiced
• ⅓ Cup (80g) – Honey
• 1 tsp (4g) – Onion Powder
• 1 ½ Tbsp (30ml) – Low Sodium Soy Sauce
• 2 tsp (10ml) – Sesame Oil
• 1 Tbsp (15g) – Corn Flour or Starch
• Seasoning To Taste

Basmati Rice

• 300g (10.5oz) – Basmati Rice, Washed
• 600ml (600g) – Cold Water
• Salt To Taste

Garnish

• Spring Onions (Scallions), Thinly Sliced (Optional)
• Black and White Sesame Seeds (Optional)

• In a bowl whisk together the chicken or vegetable stock, grated garlic, lemon juice, honey, onion powder, soy sauce, sesame oil and corn flour. Season lightly and set the sauce aside.
• Add the washed basmati rice, cold water and a pinch of salt to a saucepan. Bring to a boil, cover, reduce heat to low and cook for 12 minutes. Turn off the heat and let the rice rest, covered, for 4 minutes. Fluff with a fork and set aside.
• Bring a pot of salted water to a boil. Blanch the broccoli for 1½ minutes, then add the buk choy (or chosen green vegetable) for 30 seconds. Transfer the vegetables immediately to an ice bath to stop cooking and preserve their colour.
• Heat a large frying pan over medium-high heat and spray with avocado oil. Drain the blanched vegetables and sauté for about 2 minutes. Season with salt and pepper, then remove from the pan and keep warm.
• Spray the pan again and add the diced chicken thighs in a single layer. Cook undisturbed for about 10 minutes, turning as needed, until the pieces are golden and cooked through. Pour in the lemon sauce and simmer for 1–2 minutes until it thickens and coats the chicken. Stir in sesame seeds if using and adjust seasoning to taste.
• Divide the rice, vegetables and chicken into five 750ml meal-prep containers—rice first, then vegetables, then chicken. Garnish the rice with black sesame seeds and sliced spring onions if desired.
• Store meals in the fridge for up to 4 days (or up to 5 days if vacuum sealed). For longer storage, freeze for up to 4 months. Reheat and enjoy.