Chef Jack Ovens

45g Protein Lemon Garlic Chicken | No More Boring Dinners

This 45g protein lemon garlic chicken meal prep is built to actually last the week — juicy chicken, crispy potatoes, and flavour that holds up when reheated. If your meal prep usually ends up dry or boring after day one, this fixes that. It’s simple, affordable, and eats like a proper dinner. Perfect for high protein meal prep, weekly lunches, or easy dinners you’ll actually look forward to. 👇 LINKS & TOOLS I USE DAILY Koi Knives — The knives featured in all my videos https://www.koiknives.com/discount/JackOvens Luvele Vacuum Sealer — What I use to store my meal prep https://www.luvele.com/?ref=qNAC7JWq6gdhha My Amazon Storefront (All Tools & Equipment): https://www.amazon.com/shop/chefjackovens 👇 RECIPE (Full Written Version) Serves: 5 | Prep Time: 20 mins | Cook Time: 25 mins | Total Time: 45 mins Chicken 1 Tbsp (15ml) Olive Oil 1kg (2.2lb) Boneless Skinless Chicken Thighs 2 tsp (4g) Smoked Paprika 1 tsp (1g) Dried Oregano 1½ tsp (4g) Garlic Powder 2 Garlic Cloves, Grated Zest of 1 Lemon 1½ Tbsp (22ml) Lemon Juice Salt & Pepper Crispy Potatoes 1 Tbsp (15ml) Olive Oil 950g (2.1lb) Baby Potatoes, Cut into 2–3cm Pieces 2 ½ tsp (5g) Smoked Paprika ¾ tsp (2g) Garlic Powder Salt & Pepper To Serve Sriracha Flat-Leaf Parsley, Finely Chopped Method Preheat oven to 210°C / 410°F fan-forced and air fryer to 200°C / 390°F. In a bowl, season the chicken with salt, black pepper, smoked paprika, oregano, garlic powder and chilli flakes. Add grated garlic, lemon zest, lemon juice and olive oil, then mix thoroughly until evenly coated. Place the potatoes into a bowl, season with salt, black pepper, smoked paprika and garlic powder, then add olive oil and toss to coat. Spread the potatoes into the air fryer basket and cook for 20–25 minutes, shaking halfway, until golden and crisp. At the same time, place the chicken onto a lined tray and cook in the oven for 20–25 minutes until cooked through. Remove the chicken and rest for 5 minutes, then slice into bite-sized pieces and toss through its tray juices. Divide the potatoes evenly across 5 containers, top with sliced chicken, and finish with a sprinkle of parsley. Serve with Sriracha on the side or drizzled over just before eating. Cooking Alternatives - 🔥 Full Oven Metho Preheat oven to 210°C / 410°F fan-forced. Prepare the chicken and potatoes as written. Spread the potatoes onto a large lined tray, ensuring they are well spaced. Roast for 20 minutes first to start crisping. After 20 minutes, add the chicken onto a second tray and place both trays back into the oven. Cook for a further 20–25 minutes, turning the potatoes halfway through, until the potatoes are golden and crisp and the chicken is cooked through. Remove the chicken and rest for 5 minutes, then slice and toss through its tray juices before serving. ⚡ Full Air Fryer Method Preheat air fryer to 200°C / 390°F. Prepare the chicken and potatoes as written. Place the potatoes into the air fryer basket and cook for 10 minutes first. Shake well, then add the chicken on top or into a second drawer if available. Cook for a further 12–15 minutes, shaking the potatoes halfway through, until the potatoes are crisp and the chicken is fully cooked. If needed, remove the chicken and cook the potatoes for an additional 3–5 minutes to maximise crispness. Rest the chicken for 5 minutes, slice, and toss through any juices before serving. 👇 JOIN MY CHANNEL MEMBERSHIP Get early access to videos & more: https://www.youtube.com/channel/UCp1Noy8hjImZ4R8o4ZVIM8w/join 👇 FOLLOW ME Instagram: https://www.instagram.com/chefjackovens TikTok: https://www.tiktok.com/@chefjackovens Facebook: https://www.facebook.com/chefjackovens 👇 AFFILIATE DISCLAIMER Some links above may be affiliate links that support the channel at no extra cost. #mealprep #mealprepideas #highproteinmeal