Grilled Chicken with Rice & Veggie Plate
A Grilled Chicken with Rice & Veggie Plate is a wholesome, balanced meal that combines juicy grilled chicken breast, fluffy rice, and colorful sautéed or steamed vegetables. It’s simple, nutritious, and perfect for lunch or dinner. This dish is popular for meal prep because it provides lean protein, healthy carbohydrates, and fiber-rich vegetables in one satisfying plate.
Time Required
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 2 plates
Ingredients
For the Grilled Chicken
2 boneless chicken breasts
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon black pepper
½ teaspoon salt
½ teaspoon dried oregano
1 teaspoon lemon juice
For the Rice
1 cup long-grain white rice
2 cups water or chicken broth
½ teaspoon salt
1 teaspoon butter or olive oil (optional)
For the Vegetables
1 cup broccoli florets
1 medium carrot (sliced)
½ bell pepper (sliced)
½ zucchini (sliced)
1 tablespoon olive oil
Salt and pepper to taste
Instructions
Marinate the Chicken
Pat the chicken breasts dry with a paper towel.
In a bowl, mix olive oil, garlic powder, paprika, salt, pepper, oregano, and lemon juice.
Rub the mixture over the chicken.
Let it marinate for 10–15 minutes.
Cook the Rice
Rinse the rice under cold water until the water runs clear.
In a saucepan, bring 2 cups of water or broth to a boil.
Add rice and salt.
Cover and simmer on low heat for 15 minutes.
Remove from heat and let it sit for 5 minutes, then fluff with a fork.
Grill the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Place chicken on the grill and cook 5–7 minutes per side.
Ensure the internal temperature reaches 75°C (165°F).
Let the chicken rest for 3–5 minutes before slicing.
Cook the Vegetables
Heat olive oil in a skillet over medium heat.
Add broccoli, carrot, bell pepper, and zucchini.
Sauté for 5–7 minutes until slightly tender but still crisp.
Season with salt and pepper.
Assemble the Plate
Place a serving of rice on each plate.
Add sliced grilled chicken on top or beside the rice.
Add sautéed vegetables.
Optional: garnish with lemon wedges or fresh parsley.
Serving Suggestions
Serve with garlic yogurt sauce or chili sauce.
Add a fresh green salad on the side.
Sprinkle sesame seeds or chopped herbs for extra flavor.
Nutritional Information (Approx. per serving)
Calories: 450–500 kcal
Protein: 40 g
Carbohydrates: 45 g
Fat: 12 g
Fiber: 5 g
Frequently Asked Questions
1. Can I use chicken thighs instead of chicken breast?
Yes. Chicken thighs are juicier but slightly higher in fat. Grill them for 6–8 minutes per side.
2. What rice works best?
Long-grain white rice, jasmine rice, or basmati rice all work well.
3. Can I bake the chicken instead of grilling?
Yes. Bake in the oven at 200°C (400°F) for 20–25 minutes.
4. How do I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
5. Can I make this meal for meal prep?
Absolutely. Divide rice, chicken, and vegetables into meal containers and refrigerate.
6. What other vegetables can I add?
You can add green beans, asparagus, mushrooms, corn, or peas.
Tip: For extra flavor, brush the chicken with a little garlic butter or lemon herb sauce right after grilling.
If you want, I can also give you:
Restaurant-style Grilled Chicken Rice Plate recipe
Healthy diet / weight-loss version of this meal
White sauce chicken rice platter recipe (like street food).