Herby Grilled Chicken Bites with Cream Sauce, Wild Rice & Sauteed Veggies
Juicy herb-marinated chicken bites grilled to perfection, topped with a creamy garlic-herb sauce and served with nutty wild rice and vibrant sautéed vegetables. A nourishing, high-protein Mediterranean-inspired dinner that feels indulgent yet light.
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Serves: 3–4
Ingredients
For the Herby Grilled Chicken
1 lb (450 g) chicken breast or thighs, cut into bite-sized cubes
2 tbsp olive oil
2 cloves garlic, minced
1 tsp lemon zest
2 tbsp lemon juice
1 tsp dried oregano
1 tsp dried thyme
½ tsp paprika
Salt & pepper, to taste
For the Cream Sauce
1 tbsp olive oil
2 cloves garlic, minced
1 tbsp all-purpose flour
1 cup milk (or half milk, half cream)
2 tbsp grated Parmesan cheese
1 tsp fresh parsley or basil, chopped
Salt & pepper, to taste
For the Wild Rice
1 cup wild rice blend
2¼ cups water or low-sodium chicken broth
1 tsp olive oil
¼ tsp salt
For the Sauteed Veggies
1 tbsp olive oil
1 cup zucchini, sliced
1 cup carrots, julienned or thinly sliced
½ cup bell peppers, chopped
Salt & pepper, to taste
Optional: a splash of lemon juice or balsamic glaze for finishing
Instructions
Step 1: Cook the Wild Rice
Rinse wild rice thoroughly under cold water.
In a saucepan, bring water (or broth), olive oil, and salt to a boil.
Add rice, reduce heat to low, cover, and simmer for 35–40 minutes until tender.
Drain any excess water and fluff with a fork.
Step 2: Marinate the Chicken
In a bowl, mix olive oil, garlic, lemon zest, lemon juice, oregano, thyme, paprika, salt, and pepper.
Add chicken cubes and toss to coat.
Let marinate for 15–30 minutes (or up to 4 hours in the fridge for deeper flavor).
Step 3: Grill the Chicken
Heat a grill pan or skillet over medium-high heat.
Grill chicken bites for 3–4 minutes per side, until golden and fully cooked.
Remove and keep warm.
Step 4: Make the Cream Sauce
In a small saucepan, heat olive oil or butter over medium heat.
Add garlic and saute for 30 seconds.
Whisk in flour and cook for another 30 seconds.
Slowly pour in milk while whisking until smooth.
Stir in Parmesan, herbs, salt, and pepper.
Simmer for 2–3 minutes until slightly thickened.
Pour over the grilled chicken or serve on the side for dipping.
Step 5: Saute the Vegetables
Heat olive oil in a skillet over medium heat.
Add carrots and cook for 2–3 minutes.
Add zucchini and bell peppers; cook another 3–4 minutes, until tender-crisp.
Season with salt, pepper, and a squeeze of lemon juice.
Step 6: Assemble the Plate
Spoon wild rice onto a plate.
Top with grilled chicken bites and drizzle with cream sauce.
Add sauteed veggies on the side.
Garnish with fresh herbs or a sprinkle of Parmesan.
Notes & Tips
Substitute Greek yogurt for cream in the sauce for a lighter option.
Add a handful of baby spinach to the sauce for color and nutrients.
For a smoky touch, grill the chicken outdoors or on a cast-iron pan.
To make it dairy-free: use coconut milk and omit Parmesan.
Serving Ideas
Pair with:
Cucumber yogurt dip
Garlic pita bread or flatbread
A fresh side salad with lemon-olive oil dressing
Nutritional Information
Calories: 540 kcal
Protein: 41 g
Carbs: 38 g
Fat: 21 g
Fiber: 5 g