Grilled Chicken Plate Recipe
Description:
A grilled chicken plate is a wholesome, protein-packed meal that typically includes marinated grilled chicken breast served alongside flavorful accompaniments such as rice or quinoa, grilled vegetables, and a fresh salad. It’s a well-balanced dish, ideal for lunch or dinner, and fits into many dietary lifestyles including high-protein, low-carb, and Mediterranean diets.
Ingredients (Serves 2):
For the Grilled Chicken:
2 boneless, skinless chicken breasts (about 6 oz each)
2 tablespoons olive oil
1 tablespoon lemon juice
2 cloves garlic (minced)
1 teaspoon paprika
½ teaspoon cumin
½ teaspoon black pepper
½ easpoon salt
Optional: ½ teaspoon dried oregano or thyme
For the Side Dishes:
Grilled Vegetables:
1 zucchini, sliced
1 red bell pepper, cut into strips
½ red onion, sliced
1 tablespoon olive oil
Salt & pepper to taste
Lemon Herb Rice:
1 cup cooked white or brown rice (or quinoa)
1 tablespoon chopped parsley
1 teaspoon lemon zest
Salt to taste
Fresh Salad:
1 cup mixed greens
½ cup cherry tomatoes, halved
¼ cucumber, sliced
Drizzle of olive oil and vinegar
Instructions:
1. Marinate the Chicken (15 min to 2 hours)
In a bowl, mix olive oil, lemon juice, garlic, paprika, cumin, salt, pepper, and herbs.
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Add chicken breasts and coat well. Cover and refrigerate for at least 15 minutes (up to 2 hours for deeper flavor).
2. Grill the Chicken (10–12 minutes)
Preheat grill or grill pan to medium-high heat.
Grill chicken for 5–6 minutes on each side, or until internal temp reaches 165°F (74°C).
Let rest for 5 minutes before slicing.
3. Grill the Vegetables (8–10 minutes)
Toss sliced vegetables with olive oil, salt, and pepper.
Grill alongside chicken or in a separate pan until tender and charred.
4. Prepare the Rice and Salad (5–10 minutes)
Cook rice (if not already made). Stir in parsley, lemon zest, and a pinch of salt.
Toss salad ingredients with a drizzle of olive oil and vinegar.
5. Assemble the Plate
Slice the grilled chicken and serve with a scoop of lemon herb rice, grilled veggies, and salad on the side.
Time Breakdown:
Preparation time: 15 minutes (plus optional marination)
Cooking time: 20–25 minutes
Total time: 35–40 minutes
Nutritional Information (Per Serving):
Nutrient Amount
Calories 450–520 kcal
Protein 40–45g
Carbohydrates 30–35g
Fat 20–25g
Fiber 5–7g
Sugar 3–4g
Sodium 500–600mg
Note: Nutritional values vary depending on exact ingredients and portion sizes.
Q&A Section
Q: Can I use chicken thighs instead of breasts?
A: Yes! Chicken thighs are juicier and more flavorful. Adjust grill time slightly longer and ensure internal temperature reaches 165°F (74°C).
Q: Can this meal be meal-prepped?
A: Absolutely. Store chicken, rice, and veggies in separate containers. Reheat gently and add fresh salad before serving.
Q: What can I use instead of rice?
A: Try quinoa, cauliflower rice (for low-carb), couscous, or even mashed sweet potatoes.
Q: Is this recipe gluten-free?
A: Yes, as long as all seasonings and rice are gluten-free (check labels).
Q: Can I cook the chicken in a skillet or oven instead?
A: Yes! Skillet over medium-high heat for 6–7 mins per side or oven at 400°F (200°C) for about 20–25 minutes.