🍋 Mediterranean Lemon Chicken Plate (Full Recipe)

⭐ INGREDIENTS (Serves 2–3)

🍗 For the Lemon Chicken

• 2 chicken breasts

• 2 tbsp olive oil

• 1 tbsp lemon zest

• 3 tbsp lemon juice

• 3 garlic cloves, minced

• 1 tsp dried oregano

• ½ tsp paprika

• ½ tsp black pepper

• ½ tsp salt

• 2–3 lemon slices (for cooking & garnish)

• 1 tbsp chopped parsley (for topping)

🍚 For the Herbed Rice

• 1 cup basmati or long-grain rice

• 1 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp salt

• 1 ½ cups water or chicken broth

• 1 tbsp chopped fresh parsley

• 1 tsp lemon juice

🥗 For the Cucumber Tomato Salad

• 1 cup chopped cucumber

• 1 cup chopped tomatoes

• 2 tbsp chopped parsley

• 1 tbsp olive oil

• 1 tsp lemon juice

• Salt & pepper (to taste)

🔥 STEP-BY-STEP INSTRUCTIONS

🍗 STEP 1 — Prepare the Lemon Chicken Marinade

1. In a bowl, mix:

   • olive oil

   • lemon juice

   • lemon zest

   • minced garlic

   • oregano

   • paprika

   • salt & pepper

2. Add the chicken breasts and coat well.

3. Marinate at least 20 minutes, or up to 4 hours for deeper flavor.

🍳 STEP 2 — Cook the Chicken

Option A: Pan Fry

1. Heat a skillet on medium with a little olive oil.

2. Add marinated chicken and cook 5–6 minutes per side.

3. Place lemon slices on top while cooking.

4. Cook until golden and fully done.

Option B: Oven Bake

1. Preheat oven to 200°C / 400°F.

2. Bake chicken for 20–25 minutes.

3. Garnish with fresh parsley.

🍚 STEP 3 — Make the Herbed Rice

1. Heat 1 tbsp olive oil in a pot.

2. Add raw rice & stir for 1 minute.

3. Add garlic powder, salt, and water/broth.

4. Cover and cook on low for 12–14 minutes.

5. Turn off heat; add:

   • lemon juice

   • chopped parsley

6. Fluff with a fork.

🥗 STEP 4 — Prepare the Fresh Salad

1. Mix the chopped cucumber, tomatoes, and parsley.

2. Add olive oil, lemon juice, salt, and pepper.

3. Toss gently.

🍽️ STEP 5 — Assemble the Mediterranean Plate

On a serving plate:

1. Add a scoop of herbed rice

2. Place the lemon chicken on the side

3. Add the fresh cucumber tomato salad

4. Garnish with parsley and lemon slices

💚 NUTRITION (Approx per serving)

• Calories: 420–480

• Protein: 38g

• Carbs: 38g

• Fat: 14–18g

• Rich in: Vitamin C, antioxidants, heart-healthy fats

🍋 Chef Notes

• For more flavor, add olives or feta to the salad.

• Can replace chicken with salmon or tofu.

• Great for meal prep—keeps 3 days in the fridge.