Grilled Chicken with Rice, Veggies and Creamy Sauce
Grilled Chicken with Rice, Veggies and Creamy Sauce
Juicy marinated chicken breasts are grilled to perfection, served over fluffy rice with colorful vegetables, and topped with a smooth, creamy garlic-herb sauce. A complete comfort meal that feels both hearty and fresh.
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Chicken
4 boneless, skinless chicken breasts (or thighs)
2 tbsp olive oil
2 tbsp lemon juice
2 cloves garlic, minced
1 tsp paprika
1 tsp dried oregano
Salt and black pepper, to taste
For the Rice
1 ½ cups long-grain rice (basmati or jasmine)
3 cups chicken broth (or water)
1 tbsp butter or olive oil
Pinch of salt
For the Veggies
1 cup broccoli florets
1 cup carrots, thinly sliced
1 cup bell peppers, sliced
1 tbsp olive oil
Salt and pepper, to taste
For the Creamy Sauce
2 tbsp olive oil
2 cloves garlic, minced
2 tbsp all-purpose flour
1 ½ cups milk (or half milk + half cream for richness)
½ cup chicken broth
½ cup Parmesan cheese, grated
½ tsp Dijon mustard
Salt and pepper, to taste
Fresh parsley, chopped
Instructions
Step 1: Marinate and Grill the Chicken
In a bowl, mix olive oil, lemon juice, garlic, paprika, oregano, salt, and pepper.
Add chicken, coat well, and let marinate at least 20 minutes (or up to 4 hours).
Grill chicken over medium-high heat for 5–7 minutes per side, until cooked through (internal temp 165°F / 74°C). Rest before slicing.
Step 2: Cook the Rice
Rinse rice under cold water.
In a pot, bring chicken broth and butter to a boil.
Add rice, cover, and reduce heat to low.
Cook for 15 minutes, then remove from heat and let rest for 5 minutes. Fluff with fork.
Step 3: Saute the Veggies
Heat olive oil in a pan.
Add broccoli, carrots, and peppers.
Saute for 4–5 minutes until just tender but still crisp. Season with salt and pepper.
Step 4: Make the Creamy Sauce
In a saucepan, heat olive oil.
Add garlic and cook 1 minute.
Whisk in flour and cook 1–2 minutes.
Slowly whisk in milk and chicken broth until smooth.
Simmer until thickened (5 minutes).
Stir in Parmesan, Dijon mustard, salt, and pepper.
Step 5: Assemble the Plate
Scoop rice into bowls or plates.
Add sauteed veggies on the side.
Place sliced grilled chicken on top.
Drizzle with creamy sauce.
Garnish with fresh parsley.
Notes & Tips
Make it Mediterranean: Add zucchini, cherry tomatoes, and swap Parmesan with feta.
Low-carb option: Serve with cauliflower rice instead of regular rice.
Shortcut: Use rotisserie chicken and just prepare the rice, veggies, and sauce.
Frequently Asked Questions
Q: Can I use brown rice instead of white rice?
Yes, just increase cooking time to about 40–45 minutes with extra broth.
Q: Can I bake the chicken instead of grilling?
Yes—bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
Q: Can I make the sauce lighter?
Swap cream with milk or use Greek yogurt for a lighter creamy sauce.
Nutritional Information
Calories: ~520
Protein: 39g
Carbs: 45g
Fat: 18g
Fiber: 4g
Calcium: 220mg