Grilled Chicken with Herbed Rice and Garden Salad
Juicy, marinated grilled chicken paired with fluffy herbed rice and a refreshing garden salad. This Mediterranean-inspired trio is light yet satisfying — perfect for a weekday dinner, meal prep, or an elegant lunch plate.
Time Required:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Serves: 2–3
Ingredients:
For the Grilled Chicken:
2 boneless, skinless chicken breasts or thighs
2 tbsp olive oil
Juice of 1 lemon
2 garlic cloves, minced
1 tsp dried oregano
Salt and pepper to taste
Optional: ½ tsp paprika or sumac
For the Herbed Rice:
1 cup basmati or long-grain white rice
2 cups water or low-sodium chicken broth
1 tbsp olive oil or butter
2 tbsp chopped fresh herbs (parsley, dill, mint, cilantro – your choice)
½ tsp salt
Zest of ½ lemon (optional)
For the Garden Salad:
1 cup chopped romaine or mixed greens
½ cucumber, sliced
1 tomato, diced or cherry tomatoes halved
¼ red onion, thinly sliced
1 tbsp olive oil
1 tsp red wine vinegar or lemon juice
Salt and pepper to taste
Optional: feta crumbles or olives
Instructions:
1. Marinate the Chicken:
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken in the marinade and let sit for at least 15 minutes (or overnight for deeper flavor).
2. Cook the Herbed Rice:
Rinse the rice until water runs clear.
In a saucepan, combine rice, water/broth, olive oil or butter, and salt.
Bring to a boil, then reduce to low heat, cover, and cook for 15 minutes (or per package).
Let sit 5 minutes, fluff with fork, and mix in fresh herbs and lemon zest.
3. Grill the Chicken:
Grill chicken over medium-high heat for 5–7 minutes per side, or until cooked through and golden.
Internal temperature should reach 165°F (74°C).
Rest 5 minutes, then slice.
4. Prepare the Garden Salad:
In a bowl, combine all salad ingredients.
Drizzle with olive oil, vinegar or lemon juice, and season with salt and pepper. Toss gently.
5. Assemble the Plate:
Scoop herbed rice onto the plate.
Add sliced grilled chicken beside it.
Finish with a heap of the fresh garden salad.
Optionally drizzle with extra lemon juice or tzatziki on the side.
Tips:
Use brown rice or quinoa for extra fiber.
Add grilled bell peppers or zucchini to the salad for variation.
Drizzle tzatziki or tahini sauce over everything for added creaminess.
Frequently Asked Questions
Q: Can I use leftover rice?
Yes! Just reheat and toss with herbs and olive oil or lemon juice.
Q: Can I bake or pan-fry the chicken?
Absolutely. Bake at 400°F (200°C) for 20–25 minutes or pan-fry over medium heat until golden and cooked through.
Q: Is this good for meal prep?
Yes! Store chicken, rice, and salad separately and combine before eating.
Nutritional Information:
Calories: ~500
Protein: ~35g
Carbs: ~45g
Fat: ~20g
Fiber: ~4g