Mediterranean friendly lemon grass chicken with rice and zucchini
This Mediterranean-Friendly Lemongrass Chicken with Rice and Zucchini combines tender chicken marinated in fragrant lemongrass, garlic, and herbs, then grilled or pan-seared to golden perfection. It’s served with fluffy rice and sautéed zucchini for a fresh, vibrant, and nourishing dish.
⏱ Time
Prep Time: 20 minutes
Marination Time: 30 minutes (optional for best flavor)
Cook Time: 25 minutes
Total Time: 45–55 minutes
Ingredients
For the Lemongrass Chicken:
2 boneless, skinless chicken breasts (or thighs)
1 stalk fresh lemongrass (or 1 tbsp lemongrass paste), finely chopped
2 cloves garlic, minced
1 tbsp olive oil
1 tbsp lemon juice
1 tsp lemon zest
½ tsp honey (balances acidity)
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano or thyme
Optional: a few chili flakes (if you like mild spice)
For the Rice
¾ cup basmati or jasmine rice
1 ½ cups water or low-sodium vegetable broth
½ tsp olive oil
Salt to taste
½ tsp lemon zest (for brightness)
For the Zucchini:
1 medium zucchini, sliced into half-moons
1 tbsp olive oil
1 clove garlic, minced
Salt and black pepper, to taste
½ tsp dried basil or oregano
Squeeze of lemon juice (to finish)
Instructions
Step 1: Marinate the Chicken
1. In a bowl, combine lemongrass, garlic, olive oil, lemon juice, zest, honey, salt, pepper, and oregano.
2. Add chicken and coat evenly.
3. Cover and marinate for 30 minutes to 2 hours (refrigerate if longer).
Step 2: Cook the Rice
1. Rinse rice until water runs clear.
2. Add rice, water/broth, olive oil, and salt to a saucepan.
3. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes.
4. Turn off the heat, let it sit 5 minutes, then fluff with a fork and mix in lemon zest.
Step 3: Cook the Chicken
1. Heat 1 tbsp olive oil in a skillet or grill pan over medium heat.
2. Cook chicken 4–5 minutes per side until golden and cooked through (internal temp 75°C / 165°F).
3. Let rest for 2 minutes before slicing.
Step 4: Sauté the Zucchini
1. In a separate pan, heat olive oil and sauté garlic for 30 seconds.
2. Add zucchini, salt, pepper, and basil/oregano.
3. Cook 3–4 minutes until slightly tender but still crisp.
4. Finish with a squeeze of lemon juice.
Step 5: Assemble the Plate
Serve rice as the base.
Arrange sliced lemongrass chicken on top.
Add sautéed zucchini on the side.
Drizzle with a little extra virgin olive oil and garnish with parsley or lemon wedge.
Notes & Tips
No lemongrass? Substitute with a mix of lemon zest and a small piece of ginger for similar freshness.
Add color: include cherry tomatoes or roasted bell peppers for a Mediterranean twist.
Make it creamy: drizzle with a light yogurt-garlic sauce for extra richness.
Meal prep tip: This dish keeps well in the fridge for 2–3 days — perfect for healthy lunches.
❓ frequently asked questions FAQs
Q: Can I grill the chicken instead of pan-cooking it?
Absolutely — grilling enhances the smoky flavor and keeps the chicken juicy.
Q: Can I use brown rice or quinoa?
Yes! Both are great Mediterranean-friendly grains that pair beautifully.
Q: Is this dish spicy?
Not at all — it’s mild, fresh, and citrusy. You can add chili flakes if you prefer a light kick.
Nutritional Information
Calories: ~520 kcal
Protein: 40g
Carbohydrates: 45g
Fat: 18g
Fiber: 3g
Sugar: 3g