Grilled Chicken with Creamy Herb Sauce, Rice & Charred Zucchini
Juicy grilled chicken paired with fluffy herbed rice and smoky charred zucchini, finished with a luscious creamy herb sauce. The dish combines Mediterranean freshness with creamy comfort — perfect for weeknight dinners or weekend meal prep.
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
Ingredients
For the Chicken
2 boneless, skinless chicken breasts (or 3 thighs)
2 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp thyme
Salt & black pepper, to taste
For the Creamy Herb Sauce
1 tbsp olive oil
1 garlic clove, minced
¾ cup milk or half-and-half
¼ cup Greek yogurt or light cream cheese
1 tbsp lemon juice
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or basil, chopped
2 tbsp Parmesan cheese
Salt & pepper, to taste
For the Rice
1 cup basmati or jasmine rice
2 cups water or low-sodium broth
1 tbsp olive oil or butter
1 garlic clove, minced
1 tbsp chopped parsley or mint
Salt, to taste
For the Charred Zucchini
2 medium zucchinis, sliced lengthwise
1 tbsp olive oil
Salt, pepper, and oregano, to taste
½ tsp lemon zest
Instructions
1. Marinate & Grill the Chicken
In a bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
Coat the chicken in the marinade and let it rest for 15–30 minutes.
Preheat grill pan (or outdoor grill) over medium-high heat.
Grill chicken for 5–6 minutes per side, until golden and cooked through.
Set aside to rest.
2. Cook the Rice
Heat olive oil in a saucepan.
Add minced garlic and sauté until fragrant (about 30 seconds).
Add rice, stir briefly, then pour in water or broth and salt.
Bring to a boil, cover, and simmer for 12–15 minutes until fluffy.
Stir in chopped parsley or mint before serving.
3. Char the Zucchini
Brush zucchini slices with olive oil and season with salt, pepper, and oregano.
Grill or pan-sear over medium-high heat for 2–3 minutes per side until nicely charred.
Finish with a light squeeze of lemon juice or zest.
4. Make the Creamy Herb Sauce
In a small skillet, heat olive oil or butter.
Add minced garlic and sauté for 30 seconds.
Stir in milk and bring to a gentle simmer.
Whisk in Greek yogurt (or cream cheese), lemon juice, herbs, and Parmesan (if using).
Season with salt and pepper.
Simmer until slightly thickened and creamy (about 2–3 minutes).
5. Assemble the Plate
Spoon a serving of rice on each plate.
Add grilled chicken slices on top.
Arrange charred zucchini on the side.
Generously drizzle with creamy herb sauce.
Garnish with fresh parsley or a squeeze of lemon for brightness.
Notes & Tips
For a lighter version, use low-fat Greek yogurt and skip Parmesan.
You can substitute zucchini with asparagus, green beans, or broccoli.
For extra Mediterranean flavor, drizzle the finished plate with a touch of extra-virgin olive oil.
Want to meal-prep? Keep sauce and rice separate until serving for best texture.
Nutritional Information
Calories: ~540 kcal
Protein: 44 g
Fat: 18 g
Carbs: 48 g
Fiber: 4 g
Sodium: moderate