Healthy Grilled Chicken Plate
A balanced and simple meal featuring juicy grilled chicken, nutty brown rice, and tender roasted mixed vegetables. This dish is brightened with lemon and garlic for fresh, savory flavors.
Ingredients
For the Chicken & Marinade
- 2 pieces boneless, skinless chicken breasts (450-500g total) Use two small breasts or one large split in half for even cooking.
- 2 tbsp olive oil Avocado oil can be used for higher heat tolerance.
- 2 tbsp lemon juice Fresh is best, but bottled will do in a pinch.
- 3 cloves garlic, minced
- 1 tsp paprika Smoked paprika adds depth of flavor.
- 3/4 tsp salt Reduce if watching sodium intake.
- 1/2 tsp black pepper
- 2 tbsp chopped parsley (for garnish)
For the Base & Vegetables
- 1 cup cooked brown rice Can substitute with quinoa or bulgur.
- 2 cups mixed vegetables (your choice: carrots, bell peppers, broccoli, zucchini, etc.) Keep in mind denser vegetables may need longer cooking.
- 1 tsp olive oil for vegetables
To Serve (Optional)
- 1 pieces lemon wedges For added freshness.
- 1 cup Greek yogurt-herb sauce (optional) Mix yogurt with lemon, parsley, and a pinch of salt.
Instructions
Preparation
- Whisk together olive oil, lemon juice, minced garlic, paprika, salt, and black pepper in a bowl. Add the chicken and turn to coat thoroughly. Marinate at room temperature for 30 minutes or cover and refrigerate up to 12 hours.
- Cook brown rice according to package directions. Toss mixed vegetables with olive oil and a pinch of salt, then arrange on a sheet pan for roasting.
Cooking
- Preheat the oven to 400°F (200°C). Roast the vegetables for about 15 minutes or until tender and lightly browned at the edges.
- Preheat a grill or grill pan to medium-high heat. Grill the marinated chicken for 6-7 minutes per side, until the internal temperature reaches 165°F (74°C).
Serving
- Remove the chicken and let it rest for 5 minutes. Slice against the grain into even pieces.
- Plate the brown rice, add sliced chicken, and arrange roasted vegetables alongside. Garnish with chopped parsley and serve with lemon wedges and Greek yogurt-herb sauce if using.
Notes
For best flavor, keep components separate until serving. Cooked leftovers can be refrigerated for up to 3-4 days. Reheat gently to maintain moisture.