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