Grilled Chicken and Veggie Power Plate with Creamy Sauce
A wholesome power plate featuring juicy grilled chicken, a variety of roasted/grilled veggies, and a drizzle of creamy herb sauce. It’s protein-rich, veggie-loaded, and perfect as a filling meal that’s both healthy and satisfying.
Prep: 20 minutes
Cook: 25 minutes
Total: 45 minutes
Servings:4
Ingredients
For the Chicken
500 g (1 lb) boneless, skinless chicken breasts or thighs
2 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt & pepper, to taste
For the Veggies
1 zucchini, sliced into rounds
1 red bell pepper, cut into strips
1 small eggplant, diced
1 cup broccoli florets
2 carrots, sliced into sticks
2 tbsp olive oil
1 tsp dried Italian herbs (or oregano/thyme mix)
Salt & pepper, to taste
For the Creamy Sauce
½ cup Greek yogurt (or sour cream)
2 tbsp tahini (or mayonnaise for richer taste)
1 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, grated
2 tbsp fresh parsley or dill, finely chopped
Salt & pepper, to taste
For Serving
1 ½ cups cooked quinoa, couscous, or brown rice
Fresh parsley for garnish
Instructions
Step 1: Marinate the Chicken
Mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Coat chicken and let marinate for at least 20 minutes (up to overnight).
Step 2: Grill the Chicken
Heat grill or grill pan over medium-high heat.
Cook chicken 5–6 minutes per side until golden and fully cooked (internal temp 75°C / 165°F).
Let rest 5 minutes before slicing.
Step 3: Roast/Grill the Veggies
Toss all veggies with olive oil, herbs, salt, and pepper.
Grill or roast at 200°C (400°F) for 18–20 minutes until tender and slightly charred.
Step 4: Make the Creamy Sauce
In a bowl, whisk yogurt, tahini, lemon juice, olive oil, garlic, parsley, salt, and pepper until smooth.
Adjust consistency with a splash of water if too thick.
Step 5: Assemble Power Plate
Place a scoop of quinoa/couscous/rice on each plate.
Arrange grilled chicken slices and veggies around.
Drizzle with creamy sauce.
Garnish with parsley and serve warm.
Notes & Tips
Swap quinoa with farro, bulgur, or wild rice for variety.
Add chickpeas or lentils for extra plant-based protein.
Make it spicy with chili flakes in the creamy sauce.
Sauce keeps well for 3 days in the fridge.
Frequently Asked Questions
Q: Can I make this meal-prep friendly?
Yes — store chicken, veggies, grains, and sauce separately. Assemble when ready.
Q: Can I cook chicken in the oven instead?
Yes — bake at 200°C (400°F) for 22–25 minutes until done.
Q: Can I make the sauce dairy-free?
Yes — use coconut yogurt or a cashew cream base instead of Greek yogurt.
Nutritional information
Calories: ~480
Protein: 38g
Carbs: 42g
Fat: 16g
Fiber: 6g
Sodium: ~420mg