Zesty Grilled Chicken & Brown Rice Bowl with Roasted Veggies
A nourishing power bowl loaded with lemon-garlic zesty grilled chicken, wholesome brown rice, and a colorful mix of roasted veggies. It’s light, high-protein, and perfect for clean eating—great for lunch, dinner, or meal prep.
Prep: 15 mins
Cook: 25–30 mins
Total: 40–45 mins
Servings:2–3
Ingredients
For the Zesty Grilled Chicken
2 chicken breasts, sliced or whole
2 tbsp olive oil
1 tsp garlic powder or 3 minced garlic cloves
1 tsp paprika
½ tsp black pepper
½ tsp dried oregano
½ tsp chili flakes
2 tbsp lemon juice
½ tsp lemon zest
Salt to taste
For the Roasted Veggies
1 cup broccoli florets
1 cup diced carrots
1 cup sliced bell peppers
1 small red onion, sliced
1 tbsp olive oil
Salt & pepper
½ tsp paprika
½ tsp dried Italian herbs or oregano
For the Base
1 cup cooked brown rice
½ lemon for squeezing
Fresh parsley or cilantro
Instructions
1. Marinate the Chicken
Mix: olive oil, garlic, paprika, pepper, oregano, lemon juice, and zest.
Coat the chicken well and rest for 10–15 minutes.
2. Roast the Veggies
Preheat oven to 220°C (425°F).
Toss veggies with olive oil, paprika, herbs, salt, and pepper.
Spread on a sheet pan and roast for 20–25 minutes, until tender and slightly charred.
3. Grill the Chicken
Heat a grill pan or skillet on medium-high heat.
Cook chicken 4–5 minutes per side (or until fully cooked).
Brush with extra lemon juice on top for extra zesty flavor.
4. Prepare the Brown Rice
Cook rice according to package or reheat pre-cooked brown rice.
Fluff with a fork and squeeze a little lemon on top for freshness.
5. Assemble the Bowl
Add a base of brown rice.
Layer on roasted veggies.
Top with zesty grilled chicken.
Garnish with fresh parsley, lemon wedge, or a drizzle of olive oil.
Tips
Add avocado for creaminess.
Add hummus or tzatziki for a Mediterranean twist.
Replace brown rice with quinoa or couscous.
Add chickpeas to increase protein & fiber.
Frequently Asked Questions
Q: Can I meal prep this?
Yes — it stores perfectly for 3 days. Add lemon fresh when serving.
Q: Can I make it non-spicy?
Yes — remove chili flakes and reduce paprika.
Q: Can I bake the chicken instead of grilling?
Yes — bake at 200°C for 20–22 mins.
Nutritional Information
Calories: 480 kcal
Protein: 40g
Carbs: 48g
Fat: 14g