Grilled Chicken Power Plate with Roasted Veggies
A balanced, colorful plate featuring juicy grilled chicken breast, oven-roasted Mediterranean vegetables, and optional grain or greens. High in protein, fiber, and flavor, this dish is great for lunch, dinner, or meal prep.
Prep time: 10 minutes
Cook time: 25–30 minutes
Total time: 35–40 minutes
Servings:2
Ingredients
For the Grilled Chicken
2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon paprika
Salt & black pepper to taste
1 teaspoon lemon juice
For the Roasted Vegetables
1 medium zucchini, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup broccoli florets
1 small red onion, sliced
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon dried thyme or rosemary
Optional Grain/Green Base
1 cup cooked quinoa, couscous, or brown rice
OR a bed of mixed greens (arugula, spinach, romaine)
Optional Topping
2 tablespoons crumbled feta or goat cheese
Fresh parsley or cilantro, chopped
Lemon wedges
Instructions
1. Marinate the Chicken
Rub chicken breasts with olive oil, garlic powder, oregano, paprika, salt, pepper, and lemon juice.
Let sit for 10–15 minutes (or up to 2 hours in fridge for more flavor).
2. Roast the Vegetables
Preheat oven to 200°C (400°F).
Toss zucchini, bell peppers, broccoli, and onion with olive oil, salt, pepper, and herbs.
Spread evenly on a baking sheet.
Roast for 20–25 minutes, stirring halfway, until tender and lightly caramelized.
3. Grill the Chicken
Heat a grill pan or skillet over medium-high heat.
Grill chicken for 5–7 minutes per side, until internal temperature reaches 74°C (165°F).
Let rest 5 minutes, then slice.
4. Assemble the Power Plate
Place quinoa/rice or mixed greens as the base.
Arrange roasted vegetables on one side.
Add sliced grilled chicken on top.
Sprinkle feta and fresh herbs.
Serve with lemon wedges for extra brightness.
Notes
For extra flavor, add a light drizzle of tzatziki or garlic yogurt sauce.
Vegetables can be swapped seasonally: carrots, eggplant, or cherry tomatoes work well.
Chicken can also be grilled with skin-on if preferred; adjust cooking time accordingly.
Tips
Don’t overcrowd the pan when roasting vegetables; they caramelize better with space.
Resting chicken before slicing keeps it juicy.
Use a mix of colorful vegetables for more vitamins and antioxidants.
Frequently Asked Questions
Q: Can this be meal-prepped?
Yes! Store chicken and vegetables separately from grains/greens for up to 3–4 days in the fridge.
Q: Can I make it vegetarian?
Replace chicken with roasted chickpeas, tofu, or halloumi.
Q: Can I cook chicken in oven instead of grill?
Yes! Bake at 200°C (400°F) for 20–25 minutes until fully cooked.
Nutritional Information
Calories: 420–480
Protein: 35–40g
Carbs: 30–35g
Fat: 15–18g
Fiber: 7–9g