Grilled Chicken with Jasmine Rice & Stir-Fried Veggies
This nourishing bowl is a perfect mix of flavor and nutrition — tender grilled chicken seasoned with herbs and lemon, fluffy jasmine rice, and crisp stir-fried veggies tossed in a light soy-garlic glaze. It’s easy enough for weeknights yet feels fresh and satisfying like a restaurant-style meal.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serves: 4 bowls
Ingredients
For the Grilled Chicken
500g (1 lb) chicken breast or thighs, boneless
2 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt and black pepper, to taste
Optional: ½ tsp soy sauce or honey for balance
For the Jasmine Rice
1 ½ cups jasmine rice
3 cups water
1 tbsp olive oil
Pinch of salt
For the Stir-Fried Veggies
1 tbsp olive oil or sesame oil
1 cup broccoli florets
1 small carrot, julienned
1 bell pepper, sliced
½ zucchini, sliced
½ cup snap peas or green beans
2 garlic cloves, minced
1 tbsp soy sauce
1 tsp honey or a splash of lemon juice
Salt and pepper, to taste
Optional garnish: sesame seeds or chopped parsley
For Serving
Lemon wedges
A drizzle of light yogurt or tahini sauce
Instructions
Step 1: Marinate the Chicken
In a bowl, whisk olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Add chicken and coat evenly.
Let marinate for 15–30 minutes (or up to 2 hours for deeper flavor).
Step 2: Cook the Jasmine Rice
Rinse jasmine rice under cold water until the water runs clear.
In a saucepan, bring water, salt, and olive oil/butter to a boil.
Add rice, reduce heat to low, cover, and simmer for 12–15 minutes.
Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
Step 3: Grill the Chicken
Preheat a grill pan or outdoor grill over medium-high heat.
Cook chicken for 5–6 minutes per side, or until golden and fully cooked through.
Let rest for 5 minutes before slicing.
(Pan-sear alternative: Cook in a skillet over medium heat with 1 tbsp olive oil for 5–7 minutes per side.)
Step 4: Stir-Fry the Veggies
Heat olive or sesame oil in a large skillet or wok.
Add garlic and sauté for 30 seconds until fragrant.
Add veggies starting with the firmer ones (broccoli, carrots), then add peppers, zucchini, and peas.
Stir-fry for 4–5 minutes until crisp-tender.
Add soy sauce, honey, salt, and pepper. Toss well and remove from heat.
Step 5: Assemble the Bowls
Scoop jasmine rice into each bowl.
Add sliced grilled chicken and a portion of stir-fried veggies.
Garnish with sesame seeds or fresh herbs.
Serve with a lemon wedge and drizzle of light sauce (like yogurt-garlic or tahini-lemon).
Notes & Tips
Meal prep friendly: Keeps well for 3–4 days in the fridge — store rice, chicken, and veggies separately.
Flavor boost: Add a dash of soy-lime glaze or garlic butter on top of the chicken.
Lighter option: Substitute jasmine rice with cauliflower rice or quinoa.
Add crunch: Top with toasted nuts or seeds.
Frequently Asked Questions
Q: Can I bake the chicken instead of grilling?
Yes — bake at 400°F (200°C) for 20–25 minutes until internal temperature reaches 165°F (74°C).
Q: What vegetables work best?
Any mix of colorful veggies works! Try mushrooms, asparagus, or baby corn for variety.
Q: Can I make it spicy?
Add a pinch of chili flakes or a drizzle of sriracha to the veggie stir-fry or marinade.
Nutritional Information
Calories: ~500 kcal
Protein: 42g
Carbs: 48g
Fat: 15g
Fiber: 5g