Plate of Grilled Chicken with Rice and Vegetables
This classic Mediterranean-inspired meal features juicy, perfectly grilled chicken served alongside fluffy rice and a medley of colorful sauteed or steamed vegetables. It’s easy, clean, and packed with lean protein, fiber, and nutrients — a perfect lunch or dinner that feels both light and satisfying.
Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2
Ingredients
For the grilled chicken:
2 chicken breasts (boneless, skinless)
1 tbsp olive oil
1 tbsp lemon juice
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp oregano or thyme
Salt & black pepper, to taste
For the rice:
1 cup basmati or jasmine rice
2 cups water or broth
Salt to taste
Optional: 1 tbsp chopped parsley or dill
For the vegetables:
1/2 cup broccoli florets
1/2 cup zucchini or bell pepper, sliced
1/2 cup cherry tomatoes or carrots
1 tsp olive oil
Salt & pepper to taste
Optional: splash of lemon juice or balsamic glaze
Instructions
1. Marinate and grill the chicken
Combine olive oil, lemon juice, garlic powder, paprika, herbs, salt, and pepper.
Coat the chicken and marinate for 10–15 minutes (or longer for deeper flavor).
Grill or pan-sear on medium heat for 6–7 minutes per side, or until golden and fully cooked. Let rest before slicing.
2. Cook the rice
Rinse rice. In a pot, combine rice, water or broth, and a pinch of salt.
Bring to a boil, then cover and reduce heat to low. Cook for 12–15 minutes, then fluff with a fork.
Stir in herbs if using.
3. Prepare the vegetables
Steam or saute the vegetables lightly in olive oil for 5–7 minutes, until tender-crisp.
Season with salt, pepper, and optional lemon or balsamic.
4. Assemble the plate
Scoop a portion of rice, add sliced grilled chicken, and arrange the vegetables around.
Garnish with fresh herbs or a drizzle of olive oil.
Notes
Works well with brown rice, quinoa, or couscous for variety.
Leftovers store beautifully for 2–3 days — great for meal prep.
Tips
Pound the chicken for even cooking and tenderness.
Add a dollop of tzatziki, hummus, or garlic yogurt sauce for extra Mediterranean flavor.
Swap chicken for tofu or chickpeas for a vegetarian option.
Frequently Asked Questions
Q: Can I use chicken thighs?
A: Yes — thighs are juicier and equally delicious. Just increase cook time slightly.
Q: Can I use frozen veggies?
A: Absolutely. Just steam or sauté from frozen — no need to thaw.
Q: Can I use brown rice?
A: Yes! Increase cooking time to about 35–40 minutes and add a bit more water.
Nutritional Information
Calories: 480
Protein: 38 g
Carbs: 36 g
Fat: 20 g
Fiber: 5 g
Sugar: 4 g
Vitamin A: 90% DV
Vitamin C: 80% DV