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Recipe –
For 5 containers (meal preparation containers) – https://www.luvele.com/?refqNAC7JWq6gdhha
Ingredients –
2 1/2 tablespoons (50 ml) – Olive oil, divided
2 – Large heads of broccoli, florets and stems trimmed
250 g (8.82 oz) – Green beans, top and tail
1 kg (2.2 lbs) – Chicken thigh, boneless and skinless, cut into cubes
1/2 Cup (125m) – Chicken stock
3 – Garlic cloves, finely chopped
2 – Lemons, squeezed
1/3 cup (80 g) – Honey
1 teaspoon (2.5 g) – Onion powder
1 1/2 tablespoon (30 ml) – Soy sauce
2 teaspoons (10 ml) – Sesame oil
1 1/2 tablespoons (12 g) – Cornmeal
Herbs to taste
Basmati rice –
350 g (12.35 oz) – Basmati rice, washed
700 ml (700 g) – Cold water
Salt to taste
Recipe Notes and Nutrition –
You can replace the broccoli and beans with a wide variety of favorite vegetables. Below is a list of substitutes that work well.
Aubergine (Aubergine)
Zucchini (Zucchini)
Carrots
Bok Choy
Pak Choy
Silverbeet
Spinach
Peas & Corn
Paprika (Capsicum)
Pumpkin (pumpkin)
Chicken breast instead of thighs –
This recipe can be made with chicken breast instead of thighs. To do this, prepare the chicken in the same way, but cook the chicken for 6 minutes instead of 10 minutes. Follow the remaining steps as normal.
Nutritional values –
Broccoli & Beans –
Serving Size – 130 g (4.58 oz)
Servings – 5
Calories – 67
Fats – 3g
Protein – 3 g
Carbohydrates – 9 g
Macros per serving
Basmati rice –
Serving Size – 210g (7.4oz)
Servings – 5
Calories – 256
Fats – 0.5 g
Protein – 5 g
Carbohydrates – 56 g
Macros per serving
Chicken with lemon –
Serving Size – 200g (7.05oz)
Servings – 5
Calories – 547
Fats – 38 g
Protein – 34 g
Carbohydrates – 17 g
Macros per serving
Complete dish –
Serving size – 540 g (1.1 lb)
Servings – 5
Calories – 870
Fats – 41.5 g
Protein – 42 g
Carbohydrates – 82 g
Macros per serving
#mealprep #lemonchicken #mealprecipes
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