Ingredients

For the Chicken:

• 1.75 lbs (800g) chicken breasts

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp paprika

• 1 tsp salt

• 1 tsp black pepper

• 1 tbsp olive oil

For the Sauce:

• 1 tbsp light butter (15g)

• 2 garlic cloves, minced (about 10g)

• 1/2 cup (120ml) chicken broth (brand: Oxo)

• 3/4 cup (180ml) light cream (brand: Elmlea single light - Tesco)

• 2 tsp Worcestershire sauce (10ml)

• 1 tsp lemon zest

• Juice of half a lemon

Other Ingredients:

• 1 cup (200g) uncooked basmati rice (600g cooked) – 150g per meal prep

• 7 oz (200g) green beans, steamed and seasoned with salt and pepper – 50g per meal prep

Optional Garnishes:

• Lemon wedges

• Fresh parsley, chopped

Nutrition (Per Serving):

• Calories: 464

• Protein: 50g

• Carbs: 46g

• Fat: 7g

Instructions

1. Prepare the Chicken:

a. In a bowl, mix onion powder, garlic powder, paprika, salt, and pepper.

b. Season both sides of the chicken breasts with the spice mixture.

c. Heat olive oil in a pan over medium-high heat. Add the chicken breasts and cook for about 6-8 minutes on each side until golden brown and cooked through. Remove from the pan and set aside.

2. Make the Sauce:

a. In the same pan, melt the butter over medium heat. Add the minced garlic and sauté for about 1 minute.

b. Pour in the chicken broth and let it simmer for 2-3 minutes to reduce slightly.

c. Add the light cream, Worcestershire sauce, lemon zest, and lemon juice. Mix well and simmer for another 2-3 minutes until the sauce thickens slightly.

3. Cook the Basmati Rice and Green Beans:

a. Cook the basmati rice according to the package instructions until tender and fluffy.

b. Steam the green beans until tender. Season with salt and pepper to taste.

4. Assemble the Meals:

a. Divide the cooked basmati rice into four equal portions and place them in airtight containers.

b. Slice the cooked chicken breasts and place them on top of the rice in each container.

c. Divide the steamed green beans evenly among the containers.

d. Pour the lemon cream sauce over the chicken and rice in each container.

e. Garnish with lemon wedges and fresh chopped parsley if desired.