Boiled Rice with Grilled Chicken & Mixed Fruit-Veggie Salad
A wholesome and balanced meal with fluffy boiled rice, juicy marinated grilled chicken, and a refreshing salad of fresh fruits and vegetables. Light, nutritious, and Mediterranean-inspired.
Time
Prep: 20 minutes
Cook: 25 minutes
Total: 45 minutes
Ingredients
For the rice:
Basmati rice – 1 cup
Water – 2 cups
Salt – ½ tsp
For the grilled chicken:
Chicken breast – 2 pieces
Olive oil – 2 tbsp
Lemon juice – 2 tbsp
Garlic – 2 cloves (minced)
Dried oregano – 1 tsp
Salt – ½ tsp
Black pepper – ¼ tsp
For the mixed fruit-veggie salad:
Cucumber – 1 medium (diced)
Cherry tomatoes – 1 cup (halved)
Carrot – 1 medium (shredded or thinly sliced)
Apple – 1 medium (diced)
Grapes – ½ cup (halved)
Pomegranate seeds – ¼ cup (optional)
Fresh mint or parsley – 2 tbsp (chopped)
Dressing for salad:
Olive oil – 2 tbsp
Lemon juice – 2 tbsp
Honey – 1 tsp
Salt & pepper – to taste
Instructions
1. Cook the rice:
Rinse basmati rice until water runs clear.
Boil 2 cups water, add rice and salt.
Cover and cook on low until fluffy (12–15 minutes).
2. Prepare the chicken:
In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
Coat chicken breasts with marinade and rest 15 minutes.
Grill on a pan/grill pan 5–6 minutes each side until golden and fully cooked.
3. Make the salad:
In a bowl, combine cucumber, tomatoes, carrot, apple, grapes, and pomegranate.
Whisk olive oil, lemon juice, honey, salt, and pepper.
Toss salad and sprinkle with mint or parsley.
4. Assemble:
Serve boiled rice with sliced grilled chicken on the side.
Add the fresh fruit-veggie salad for a complete plate.
Tips
For extra flavor, add a little cumin or bay leaf in rice while boiling.
You can replace grapes with oranges, or apples with pears depending on season.
Yogurt-based dip or tzatziki goes really well with this dish.
❓ Frequently asked questions FAQ
Q: Can I use brown rice instead of basmati?
Yes, but increase cooking time and water (2.5 cups water for 1 cup brown rice).
Q: Can I bake chicken instead of grilling?
Yes, bake at 200°C (400°F) for 20–25 minutes until cooked through.
Q: Is this a weight-loss-friendly meal?
Yes, it’s high in protein, fiber, and vitamins while being balanced.
Nutrition information
Calories: 480 kcal
Protein: 32 g
Carbs: 55 g
Fat: 14 g
Fiber: 6 g