Rainbow Veggie Chicken Plate
This Rainbow Veggie Chicken Plate is a vibrant, nutrient-rich meal featuring tender herb-marinated chicken and a medley of colorful roasted vegetables. It’s simple, fresh, and bursting with Mediterranean goodness — perfect for lunch, dinner, or meal prep.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2–3
Ingredients
For the Chicken:
1 lb (450g) chicken breast or thighs
1½ tbsp olive oil
1 garlic clove, minced
½ tsp dried oregano
½ tsp paprika
Juice of ½ lemon
Salt & black pepper, to taste
For the Vegetables:
1 cup red bell pepper, chopped
1 cup yellow bell pepper, chopped
1 cup zucchini, sliced
1 cup carrots, sliced
1 cup broccoli florets
1 cup cherry tomatoes, halved
1 tbsp olive oil
Salt & pepper, to taste
For the Garlic Herb Drizzle:
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 small garlic clove, grated
1 tbsp chopped parsley or cilantro
1 tsp honey or Dijon mustard
Optional Add-ons:
½ cup cooked quinoa, couscous, or brown rice
A sprinkle of feta cheese or toasted seeds
Instructions
Marinate the Chicken:
In a bowl, whisk olive oil, garlic, oregano, paprika, lemon juice, salt, and pepper.
Add chicken and coat well.
Let sit for 10–15 minutes (or up to 1 hour in the fridge).
Roast the Vegetables:
Preheat oven to 400°F (200°C).
Place all vegetables on a baking sheet, drizzle with olive oil, season with salt and pepper, and toss.
Roast for 18–22 minutes, until tender and slightly caramelized.
Cook the Chicken:
Heat a grill pan or skillet over medium-high heat.
Cook chicken for 5–6 minutes per side (depending on thickness) until golden and cooked through.
Let rest 2–3 minutes, then slice.
Make the Garlic Herb Drizzle:
In a small bowl, whisk together olive oil, lemon juice, garlic, parsley, and honey or mustard until smooth.
Assemble the Plate:
Arrange a base of roasted veggies on each plate.
Add sliced chicken on top or to the side.
Drizzle with the garlic herb dressing.
Sprinkle feta or seeds if desired.
Notes & Tips
Use different colored vegetables to create the rainbow — red (peppers, tomatoes), orange (carrots), yellow (squash), green (broccoli, zucchini), and purple (onions or cabbage).
For meal prep, store chicken and veggies separately; drizzle sauce just before eating.
For a Mediterranean twist, add olives or a spoonful of hummus on the side.
To make it vegan, swap chicken for roasted chickpeas or tofu.
Frequently Asked Questions
Q: Can I make this in an air fryer?
A: Yes! Roast vegetables in the air fryer at 375°F (190°C) for 12–15 minutes and cook chicken for about 10–12 minutes, flipping halfway.
Q: What’s the best grain to serve with it?
A: Quinoa, bulgur, couscous, or brown rice work great for a balanced Mediterranean plate.
Q: How long does it keep?
A: Up to 4 days in the fridge in airtight containers — perfect for healthy lunches.
Nutritional Information
Calories: 420
Protein: 36g
Carbohydrates: 22g
Fat: 20g
Fiber: 6g
Sodium: 340mg