Description
Classic meal prep chicken delivers protein-packed perfection for busy wellness warriors. Succulent, seasoned chicken breasts promise convenient nutrition that fuels your entire week with minimal kitchen effort.
Ingredients
Scale
- 2 lbs (900g) chicken breasts (boneless, skinless)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Chicken Preparation: Meticulously blot chicken breasts using paper towels to eliminate excess moisture, ensuring optimal seasoning adherence.
- Flavor Infusion: Craft a vibrant marinade by whisking olive oil, lemon juice, garlic powder, onion powder, paprika, oregano, salt, and pepper. Massage this aromatic blend thoroughly across chicken surfaces, creating a robust flavor profile.
- Culinary Techniques: Select your preferred cooking method – oven, stovetop, or air fryer – maintaining consistent temperature and precision.
Oven Method: Warm oven to 400F (200C), position chicken on parchment-lined baking sheet, roast 20-25 minutes until internal temperature reaches 165F (75C).
Stovetop Method: Sear chicken in medium-heated skillet, achieving golden-brown exterior, cooking 5-7 minutes per side.
Air Fryer Method: Crisp chicken at 375F (190C), rotating midway through 18-20 minute cooking cycle.
- Resting & Slicing: Allow chicken to rest 5 minutes post-cooking, preserving succulent texture before precisely slicing.
- Storage & Meal Preparation: Strategically portion chicken into meal containers alongside complementary accompaniments like rice, quinoa, roasted vegetables, or fresh salad. Refrigerate up to 4 days or freeze for 3 months.
Notes
- Pat chicken breasts completely dry before seasoning to ensure maximum flavor absorption and prevent steaming instead of browning.
- Use a meat thermometer to check internal temperature precisely at 165F (75C) to guarantee juicy, tender chicken without dryness.
- Allow seasoning mixture to sit on chicken for 15-30 minutes before cooking to intensify herb and spice penetration.
- Swap olive oil with avocado oil for high-heat cooking or use alternative herbs for low-sodium or specific diet requirements like paleo or keto.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 0 g
- Sodium: 300 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 40 g
- Cholesterol: 120 mg