Grilled Chicken Plate with Potatoes, Rice, and Greens
A classic Mediterranean-style plate featuring juicy grilled chicken, herb-roasted potatoes, fluffy rice, and fresh greens. This dish is protein-packed, nutrient-rich, and perfect for a satisfying lunch or dinner while keeping it healthy.
Prep time: 15 minutes
Cook time: 35–40 minutes
Total time: ~50–55 minutes
Serves: 2
Ingredients
Grilled Chicken
2 chicken breasts (or thighs)
1½ tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp dried oregano
Juice of ½ lemon
Salt & black pepper
Herb-Roasted Potatoes
2 medium potatoes, cut into cubes
1 tbsp olive oil
½ tsp paprika
½ tsp dried rosemary or thyme
Salt & pepper
Rice
½ cup basmati or long-grain rice
1 cup water or low-sodium broth
½ tsp olive oil
Pinch of salt
Fresh Greens
1 cup mixed greens (spinach, arugula, lettuce)
½ cucumber, sliced
6 cherry tomatoes, halved
1 tbsp lemon-olive oil dressing (1 tsp olive oil + 1 tsp lemon juice + pinch of salt)
Instructions
Step 1: Marinate Chicken
In a bowl, mix olive oil, garlic powder, paprika, oregano, lemon juice, salt, and pepper.
Coat chicken well and let it marinate 10–15 minutes (or longer for deeper flavor).
Step 2: Roast Potatoes
Preheat oven to 200°C (400°F).
Toss potato cubes with olive oil, paprika, rosemary, salt, and pepper.
Roast 25–30 minutes, flipping halfway, until golden and crisp.
Step 3: Cook Rice
Rinse rice until water runs clear.
Combine rice, water (or broth), olive oil, and salt in a pot.
Bring to boil, reduce heat, cover, and simmer 12–15 minutes until cooked.
Fluff with fork.
Step 4: Grill Chicken
Heat grill pan or skillet over medium-high heat.
Cook chicken 5–6 minutes per side until golden and fully cooked (internal temp 75°C / 165°F).
Rest 5 minutes, then slice.
Step 5: Assemble Plate
Serve sliced chicken with roasted potatoes, rice, and fresh greens on the side.
Drizzle lemon-olive oil dressing over the greens.
Tips
Add grilled vegetables (zucchini, bell peppers) for extra flavor.
Lemon zest on chicken enhances the Mediterranean aroma.
Make extra rice or potatoes for meal prep—store separately for freshness.
For a low-carb option, replace rice with cauliflower rice.
Frequently Asked Questions
Q: Can I use chicken thighs?
Yes—juicier and more flavorful, adjust cooking time slightly.
Q: Can I make it all in one pan?
Yes—roast chicken and potatoes together, but watch cooking times.
Q: Is this meal weight-loss friendly?
Yes—lean protein, moderate healthy carbs, plenty of fiber from potatoes and greens.
Nutritional Information
Calories: ~550 kcal
Protein: 42 g
Carbohydrates: 50 g
Fat: 18 g
Fiber: 7 g