Grilled Chicken with White Rice, Cauliflower, Cucumber & Yogurt Garlic Sauce
This wholesome Mediterranean-inspired dish features juicy grilled chicken served over fluffy white rice, alongside roasted cauliflower and crisp cucumbers. It’s finished with a cooling yogurt garlic sauce that ties everything together with creamy, zesty balance. Perfect for lunch or dinner!
⏱️ Time
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Ingredients
For the grilled chicken:
2 medium chicken breasts (or thighs)
1 ½ tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
½ tsp dried oregano
½ tsp paprika (optional, for color only)
Salt & pepper to taste
For the rice:
1 cup white basmati or jasmine rice
2 cups water
½ tsp salt
1 tsp olive oil
For the roasted cauliflower:
2 cups cauliflower florets
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
½ tsp cumin or za’atar (optional, for Mediterranean flavor)
For the fresh side:
1 small cucumber, diced
1 tbsp lemon juice
1 tsp olive oil
Pinch of salt
For the yogurt garlic sauce:
½ cup plain Greek yogurt
1 garlic clove, finely minced or grated
1 tsp lemon juice
1 tsp olive oil
Salt & pepper to taste
(Optional) 1 tbsp chopped dill or mint
Instruction
1. Marinate the chicken:
In a bowl, mix olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Add chicken, coat well, and marinate for at least 15 minutes (up to 2 hours for best flavor).
2. Cook the rice:
Rinse rice under water until clear. In a pot, combine rice, water, salt, and olive oil. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes until fluffy. Let rest for 5 minutes before fluffing.
3. Roast the cauliflower:
Preheat oven to 200°C (400°F). Toss cauliflower florets with olive oil, salt, pepper, and cumin. Spread on a baking tray and roast for 20–25 minutes, until golden brown.
4. Grill the chicken:
Heat a grill pan or skillet over medium heat. Cook chicken for 5–6 minutes per side, until fully cooked and lightly charred. Let it rest for 2–3 minutes, then slice.
5. Make the yogurt garlic sauce:
In a small bowl, mix yogurt, garlic, lemon juice, olive oil, herbs (if using), salt, and pepper.
6. Prepare the cucumber salad:
Toss diced cucumber with lemon juice, olive oil, and a pinch of salt.
7. Assemble the bowl:
In a plate or bowl, layer rice first. Add roasted cauliflower, cucumber salad, and grilled chicken slices. Drizzle with yogurt garlic sauce. Garnish with herbs or sesame if desired.
Notes & Tips
Add a handful of fresh parsley or mint on top for freshness.
For extra crunch, sprinkle with toasted almonds or pine nuts.
Substitute cauliflower with broccoli or zucchini if you prefer.
If you like spice, add a little harissa or chili flakes to the yogurt sauce.
frequently asked questions FAQs
Q: Can I meal prep this?
A: Yes! Store each component separately in the fridge for up to 3 days. Reheat the rice and chicken, and add the sauce fresh.
Q: Can I use brown rice or quinoa?
A: Absolutely. Brown rice adds more fiber, while quinoa gives a protein boost.
Q: What can I use instead of Greek yogurt?
A: Use regular yogurt (strained slightly) or a dairy-free option like coconut or soy yogurt.
Nutritional Information
Calories: ~420 kcal
Protein: 36g
Carbohydrates: 42g
Fat: 13g
Fiber: 4g
Sodium: 340mg