HONEY LEMON CHICKEN PROTEIN PREP BOXES

Name: HONEY LEMON CHICKEN PROTEIN PREP BOXES
Cook time: 45 min
Total time: 45 min
Ingredients: 115g Chicken Breast Fillet, mini, or cut into strips; 1/3 lemon of Lemon Juice; 1/3 tsp Honey, heaped; 1/3 tsp Smoked Paprika; 1/3 tsp Garlic Granules; 1/3 tsp Oregano, dried; 1/3 tsp Olive Oil; 1/3 can of Butterbean, drained and rinsed; 67g Cherry Tomatoes; 1/6 large Cucumber, deseeded and chopped; 1/6 small Red Onion, very thinly sliced; 33g Parsley, fresh, finely chopped (avoiding stems); 1 tbsp Kalamata Olives, sliced in half; 1/6 lemon of Lemon Juice; 1/2 tsp Red Wine Vinegar, to taste; 33g Feta; 50g Greek Yoghurt; 1/3 tsp Honey; Some Chilli Flakes, optional

These protein prep boxes pair tender honey-lemon chicken with a bright butterbean salad and a creamy feta yoghurt dip. The chicken is lightly marinated for plenty of flavour, then cooked until golden and juicy. Everything is portioned into meal-prep containers for an easy grab-and-go lunch or dinner.

These protein prep boxes pair tender honey-lemon chicken with a bright butterbean salad and a creamy feta yoghurt dip. The chicken... Show more

By Emily English ·
Butterbean Variation of Healthy Greek Chicken & Rice Bowl

Health Grade

S · Outstanding

Time

45 min

Price

2,29 €

Calories

567 kcal

low calorie

healthy

nutritious

easy

Method

Wash the produce

Rinse the Cherry Tomatoes, Cucumber, Parsley, and Lemon Juice source if you are squeezing fresh lemons yourself. Pat everything dry well so the salad stays crisp and the herbs chop cleanly.

Slice and chop

Thinly slice the Red Onion. Halve the tomatoes, deseed and chop the cucumber into bite-size pieces, finely chop the parsley while avoiding the tough stems, and slice the Kalamata Olives in half if they are not already prepared. If your Chicken Breast Fillets are large, cut them into even strips so they cook quickly and stay juicy.

Mix the marinade

In a medium bowl, whisk together the lemon juice, Honey (heaped), Smoked Paprika, Garlic Granules, Dried Oregano, and Olive Oil until smooth and glossy. Add the chicken and turn it well so every piece is evenly coated.

Marinate the chicken

Leave the chicken to marinate for 15-20 minutes at room temperature if your kitchen is cool, or in the fridge if the room is warm. Give it one more toss halfway through so the coating stays even.

Cook the chicken

Cook the marinated chicken in an air fryer at 200° C or in a frying pan over medium heat until golden and cooked through, turning as needed. In a pan, let the pieces sit long enough to color before flipping; in an air fryer, shake or turn them halfway through. The chicken should feel firm, look opaque all the way through, and still be tender. Set it aside to cool slightly before assembling.

Soften the onion

Put the sliced onion in a bowl with a small squeeze of lemon juice and toss well. Leave it for 5 minutes so the sharp raw bite softens while you finish the rest of the prep.

Build the salad

Drain and rinse the Butterbeans well, then add them to the softened onion along with the tomatoes, cucumber, parsley, and olives. Splash over a little Red Wine Vinegar and toss gently to combine. Skip extra salt at this stage so the vegetables do not release too much liquid as the boxes sit.

Mix the feta dip

In a separate bowl, crumble the Feta, then mix or mash it with the Greek Yoghurt, a little more Honey, and the Chilli Flakes if using. Stir until mostly smooth and thick, like a spoonable dip.

Chill the dip

Chill the feta yoghurt mixture for about 20 minutes so it firms up and becomes more dip-like.

Assemble the boxes

Divide the salad mixture between 3 containers. Top each one with the cooked chicken and spoon over a generous dollop of the chilled feta yoghurt dip. Seal and refrigerate for up to 3 days. Add an extra squeeze of lemon just before eating if you want the flavors to taste especially fresh.

Ingredients

Method

Servings:

0.5

Uncategorized

230g Chicken Breast Fillet, mini, or cut into strips
2/3 lemon of Lemon Juice
2/3 tsp Honey, heaped
2/3 tsp Smoked Paprika
2/3 tsp Garlic Granules
2/3 tsp Oregano, dried
2/3 tsp Olive Oil

For The Butterbean Salad

2/3 can of Butterbean, drained and rinsed
133g Cherry Tomatoes
1/3 large Cucumber, deseeded and chopped
1/3 small Red Onion, very thinly sliced
67g Parsley, fresh, finely chopped (avoiding stems)
2 tbsp Kalamata Olives, sliced in half
1/3 lemon of Lemon Juice
1 tsp Red Wine Vinegar, to taste

For The Feta Yoghurt Dip

67g Feta
100g Greek Yoghurt
2/3 tsp Honey
Some Chilli Flakes, optional

🧂 Plus ~3g of salt

Nutrition

Per Serving.

Calories

567 kcal

28% of Daily kcal

Protein

57 g

100% RDI

Fat

17 g

6.7g sat fat

Carbs

51 g

19% RDI

Sugar

13 g

26% RDI

Fiber

13 g

42% RDI

Salt

2.6 g

51% RDI

Quality Profile

Scored against dietary guidelines.
Tap rows for a deeper breakdown.

Composite score - weighted by current nutrition science

S · 9.9 / 10

What others say

Click to rate

miamoves

3 hours ago

This protein count is insane! Definitely using this for meal prep. I'll cut the honey and maybe use a bit less feta to bring the calories down, but the air-fried chicken breast base is perfect.