Ultimate Grilled Chicken with Creamy Sauce and Crispy Vegetables
This dish combines perfectly grilled chicken breasts, crisp-tender roasted vegetables, and a luxurious creamy garlic-herb sauce. The balance of smoky, juicy, and creamy flavors makes it feel like a restaurant-quality Mediterranean meal — hearty yet healthy.
Time
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Ingredients
For the Chicken:
2 large chicken breasts (or 4 small fillets)
1 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
½ tsp dried oregano
½ tsp paprika
Salt and black pepper, to taste
For the Crispy Vegetables:
1 ½ cups broccoli florets
1 cup bell peppers, chopped (mixed colors)
1 medium zucchini, sliced
1 small red onion, sliced
1 tbsp olive oil
Salt and black pepper, to taste
For the Creamy Garlic Sauce:
1 tbsp olive oil
2 garlic cloves, minced
½ cup low-fat cream or Greek yogurt
¼ cup grated Parmesan (optional, for richness)
1 tbsp lemon juice
½ tsp dried basil or parsley
Salt and pepper, to taste
Instructions
1. Marinate and Grill the Chicken:
1. In a bowl, combine olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
2. Coat chicken breasts in the marinade and let sit for 15–30 minutes (or up to 2 hours for more flavor).
3. Preheat grill pan (or outdoor grill) over medium-high heat.
4. Grill chicken for 5–6 minutes per side, until golden with grill marks and fully cooked (internal temp 165°F/75°C).
5. Transfer to a plate and let rest for 5 minutes before slicing.
2. Roast or Pan-Sear the Vegetables:
1. Toss the chopped vegetables with olive oil, salt, and pepper.
2. Option A (Oven): Roast at 425°F (220°C) for 15–20 minutes until crisp-tender and lightly golden.
3. Option B (Stovetop): Sauté in a skillet for 8–10 minutes on medium-high heat until slightly charred but still crisp.
3. Make the Creamy Garlic Sauce:
1. In a small pan, heat butter or olive oil over medium heat.
2. Add minced garlic and cook for 30 seconds until fragrant.
3. Stir in cream (or yogurt) and Parmesan.
4. Add lemon juice, dried herbs, salt, and pepper.
5. Simmer 1–2 minutes until smooth and slightly thickened.
4. Assemble the Dish:
1. Arrange the crispy vegetables on each plate.
2. Add sliced grilled chicken on top.
3. Drizzle the creamy garlic sauce generously over the chicken.
4. Garnish with chopped parsley or a sprinkle of feta (optional).
Notes & Tips
For extra flavor: Add a dash of Dijon mustard or a spoon of pesto to the sauce.
Want it lighter? Use Greek yogurt instead of cream.
Make it meal-prep friendly: Store chicken, vegetables, and sauce separately and combine before serving.
Add grains: Serve with lemon rice, couscous, or quinoa for a fuller Mediterranean bowl.
Serving Ideas
Pair with herbed rice or roasted potatoes.
Add a side of Greek salad or garlic bread.
For a low-carb version, serve with cauliflower rice or just extra veggies.
Nutritional Information
Calories: 420
Protein: 38g
Fat: 21g
Carbohydrates: 16g
Fiber: 4g
Sodium: 400mg