Healthy Pineapple & Grilled Chicken over Mediterranean Rice
This vibrant bowl combines juicy grilled chicken, sweet caramelized pineapple, and flavorful Mediterranean rice. Fresh herbs, olive oil, and a touch of lemon brighten the dish, making it a perfect balanced meal rich in protein, fiber, and vitamins. The sweet and savory combination keeps it fun, healthy, and satisfying for lunch or dinner.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 2
Ingredients:
For the Mediterranean Rice:
1 cup basmati or long-grain rice
2 cups water or vegetable broth
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 tsp turmeric or smoked paprika
Salt to taste
2 tbsp chopped parsley
For the Grilled Chicken:
2 medium chicken breasts
1 tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
½ tsp dried oregano
Salt & pepper to taste
For the Pineapple:
1 cup fresh pineapple chunks
1 tsp olive oil
Pinch of cinnamon (optional)
1 tsp honey or maple syrup (optional, for caramelization)
For Garnish:
Lemon wedges
Fresh parsley or mint, chopped
Optional: sesame seeds or crumbled feta
Instructions:
1. Cook Mediterranean Rice:
1. Rinse rice until water runs clear.
2. Heat olive oil in a saucepan over medium heat. Sauté onion and garlic until soft and fragrant.
3. Add rice and toast lightly for 1–2 minutes.
4. Stir in turmeric or smoked paprika and salt.
5. Add water or broth, bring to a boil, reduce heat to low, cover, and simmer for 15 minutes.
6. Fluff with a fork and stir in chopped parsley.
2. Grill the Chicken:
1. Preheat grill pan or skillet over medium-high heat.
2. Rub chicken breasts with olive oil, smoked paprika, garlic powder, oregano, salt, and pepper.
3. Grill for 6–7 minutes per side, or until internal temperature reaches 165°F (74°C).
4. Let rest 5 minutes, then slice into strips.
3. Prepare Pineapple:
1. Heat olive oil in a skillet over medium heat.
2. Add pineapple chunks and cook for 3–5 minutes until slightly caramelized.
3. Optional: drizzle honey or sprinkle cinnamon for extra sweetness.
4. Assemble the Bowl:
1. Place a serving of Mediterranean rice as the base.
2. Arrange grilled chicken slices on top.
3. Add caramelized pineapple alongside the chicken.
4. Garnish with fresh parsley or mint, lemon wedges, and optional feta or sesame seeds.
Notes & Tips:
Chicken: You can marinate the chicken in lemon juice and olive oil for 30 minutes for extra flavor.
Rice: Use vegetable or chicken broth for richer flavor.
Meal prep: Rice and chicken can be pre-cooked and stored in the fridge for 3–4 days. Pineapple is best fresh.
Flavor boost: Add roasted red peppers or sautéed zucchini to the bowl for extra Mediterranean flair.
Frequently Asked Questions:
1. Can I bake the chicken instead of grilling?
Yes! Bake at 400°F (200°C) for 20–25 minutes until cooked through.
2. Can I use canned pineapple?
Fresh pineapple gives the best texture and flavor, but canned works in a pinch.
3. Is this meal high in protein?
Yes, chicken and rice provide a balanced source of protein, carbohydrates, and healthy fats.
Nutritional Information
Calories: 420 kcal
Protein: 32 g
Carbohydrates: 45 g
Fat: 12 g
Fiber: 4 g
Sugar: 12 g