Juicy Grilled Chicken Bowl with Herbed Rice, Glazed Carrots & Creamy Sauce
This wholesome bowl features succulent grilled chicken marinated in olive oil, lemon, and herbs — paired with aromatic herbed rice, sweet buttery glazed carrots, and a creamy garlic yogurt sauce. It’s a satisfying, nutrient-rich meal that feels both comforting and fresh — perfect for lunch, dinner, or meal prep.
Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
For the Grilled Chicken:
2 large chicken breasts (or 4 small)
2 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp dried thyme or rosemary
Salt and pepper, to taste
For the Herbed Rice:
1 cup basmati or jasmine rice
2 cups water or low-sodium vegetable/chicken broth
1 tbsp olive oil
2 tbsp chopped fresh parsley
1 tbsp chopped fresh dill or mint
½ tsp garlic powder
Salt, to taste
For the Glazed Carrots:
2 cups carrots, sliced into thin sticks or coins
1 tbsp olive oil
1 tbsp honey or maple syrup
½ tbsp lemon juice
Salt and pepper, to taste
For the Creamy Sauce:
½ cup Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
½ garlic clove, grated
1 tsp honey or Dijon mustard (optional for balance)
Salt and black pepper, to taste
Instructions
1. Marinate and Grill the Chicken:
1. In a bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Add chicken breasts and coat evenly. Marinate for at least 20–30 minutes (or up to 4 hours in the fridge).
3. Preheat a grill pan or skillet over medium-high heat.
4. Cook chicken for 6–7 minutes per side, or until golden and cooked through (internal temp 165°F / 74°C).
5. Let rest for 5 minutes, then slice.
2. Cook the Herbed Rice:
1. Rinse rice under cold water until water runs clear.
2. In a saucepan, heat olive oil or butter over medium heat.
3. Add rice, stir for 1 minute, then pour in water or broth and salt.
4. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until rice is tender.
5. Fluff with a fork, stir in herbs and garlic powder, and set aside.
3. Make the Glazed Carrots:
1. In a skillet, heat olive oil or butter over medium heat.
2. Add carrots and sauté for 5–6 minutes until beginning to soften.
3. Stir in honey (or maple syrup) and lemon juice, season with salt and pepper, and cook another 2–3 minutes until glossy and tender.
4. Prepare the Creamy Sauce:
1. In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, garlic, honey/Dijon, salt, and pepper until smooth.
2. Chill in the fridge until ready to serve.
5. Assemble the Bowls:
1. Start with a base of herbed rice.
2. Add grilled chicken slices on top.
3. Spoon glazed carrots to one side.
4. Drizzle generously with creamy sauce.
5. Garnish with extra herbs or a sprinkle of lemon zest for brightness.
Notes & Tips
Meal prep: Store each component separately and assemble before eating.
Vegetable swap: Try roasted zucchini, bell peppers, or asparagus instead of carrots.
Grain alternative: Use quinoa, couscous, or farro in place of rice.
Extra flavor: Add a pinch of sumac or paprika to the chicken for color and depth.
Frequently asked questions FAQs
Q: Can I use chicken thighs instead of breasts?
A: Yes! Thighs stay extra juicy and grill beautifully.
Q: Is there a dairy-free version of the creamy sauce?
A: Replace yogurt with blended cashews or coconut yogurt for a vegan option.
Q: Can I make the sauce ahead of time?
A: Yes, it keeps well in the fridge for up to 3 days.
Nutritional Information
Calories: 480
Protein: 37g
Fat: 17g
Carbohydrates: 44g
Fiber: 4g
Sugars: 10g
Sodium: 430mg