Garlic Chicken for the Week

Number of Servings: 8 (326 G)
Prep Time: 5 min.
Cook Time: 40 min.
Garlic Chicken for the Week

This easy chicken recipe is sized for a crowd…or plenty of leftovers. Making enough to feed a family of four for 2 meals, it can also be turned into dinner with a couple easy lunches for a family of two. Pair it with steamed or roasted veggies to round out the meal.


  • 4 cups brown rice
  • 8 boneless, skinless chicken breasts
  • 1 lemon, zest and juice
  • Pepper to taste
  • 2 cloves garlic, crushed
  • Pinch dried thyme


  1. Cook rice according to package directions.
  2. While rice cooks, preheat oven to 350ºF.
  3. Place chicken in shallow baking pan and top with remaining ingredients. Bake until chicken reaches a minimum internal temperature of 165ºF (25-30 minutes).
  4. Portion about a cup of rice and a chicken breast together and refrigerate to have meals ready for the rest of the week. Build off it with your own veggies and sauces throughout the week.

Nutrition Facts

8 servings per container

Serving Size 326G

Amount per serving
Calories 395
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 86mg 29%
Sodium 60mg 3%
Total Carbohydrate 52g 19%
Dietary Fiber 3.5g 12%
Total Sugars 1g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 48g
Protein 32g
Vitamin D 0mcg 0%
Calcium 15.6mg 2%
Iron 1.6mg 8%
Potassium 575mg 10%
Vitamin A 10.7mcg 2%
Vitamin C 3.6mcg 4%
Vitamin E 1mg 6%
Vitamin K 0.4mcg 0%
Thiamin 0.5mg 40%
Riboflavin 0.4mg 25%
Niacin 23.2mg 150%
Vitamin B6 1.2mg 70%
Folate 29.8mcg 7%
Vitamin B12 0.3mcg 10%
Biotin 1.6mcg 6%
Chloride 464.6mg 20%
Pantothenate 2.6mg 50%
Phosphorus 461mg 35%
Iodine 0mcg 0%
Magnesium 112.5mg 25%
Zinc 2.3mg 20%
Selenium 38.7mcg 70%
Copper 0.3mg 30%
Manganese 2mg 90%
Chromium 0.8mcg 2%
Molybdenum 0mcg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Cooked Brown Rice (water, Brown Rice), Chicken Breast, Lemon Juice, Lemon Zest, Garlic.

Latest from Our Blog

Baking with White Whole Wheat Flour & Vital Gluten

Whole Wheat Pizza Dough

In my retail dietitian role, I often run into folks who are trying to move from packaged breads and boxed baking mixes toward developing their own breads and baked goods. As someone who considers herself a decent cook, but not a baker, I always admire the commitment to food science that these individuals are embracing in their home kitchens.

Continue Reading »