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Grilled chicken with roasted vegetables and brown rice

Healthy, Hearty, and Delicious: A Dish You’ll Make Again and Again

Ronaldo
This wholesome, flavorful dish features perfectly seasoned grilled chicken, tender roasted vegetables, and nutty brown rice. It’s a balanced and nutritious meal ideal for weeknight dinners or meal prep. Simple to make, yet packed with taste and nutrients!
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course lunch
Cuisine Healthy, International
Servings 4
Calories 490 kcal

Ingredients
  

For the Chicken

  • 4 chicken breasts 6 oz each
  • 2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1 tablespoon fresh herbs rosemary, thyme
  • 1 lemon juiced
  • Salt and black pepper to taste

For the Roasted Vegetables

  • 2 bell peppers chunked
  • 2 zucchini sliced
  • 1 red onion wedged
  • 2 cups cherry tomatoes
  • 2 tablespoons olive oil
  • 2 cloves garlic minced
  • 1 teaspoon dried herbs
  • Salt and pepper to taste

For the Brown Rice:

  • 2 cups brown rice
  • 4 cups water or broth
  • 1/2 teaspoon salt
  • 1 tablespoon butter optional

Instructions
 

Marinate Chicken

  • Mix olive oil, garlic, herbs, lemon juice, salt, and pepper
  • Coat chicken breasts evenly
  • Marinate 30 minutes to 2 hours

Prepare Rice

  • Rinse brown rice thoroughly
  • Combine with water/broth in pot
  • Bring to boil, reduce heat
  • Simmer covered 40-45 minutes
  • Let stand 10 minutes, fluff with fork

Roast Vegetables

  • Preheat oven to 425°F (220°C)
  • Cut vegetables into similar sizes
  • Toss with oil, garlic, herbs, salt, and pepper
  • Spread on baking sheet
  • Roast 25-30 minutes, stirring halfway

Grill Chicken

  • Preheat grill to medium-high
  • Grill chicken 6-7 minutes per side
  • Internal temperature should reach 165°F (74°C)
  • Let rest 5 minutes before slicing

Notes

Pro Tips

  • Marinate chicken in advance for better flavor
  • Cut vegetables in uniform sizes for even cooking
  • Use meat thermometer for perfectly cooked chicken
  • Season each component well
  • Time the cooking of components for simultaneous finish

Storage

  • Refrigerate in airtight containers up to 3 days
  • Freezer-friendly up to 2 months
  • Reheat chicken separately from vegetables

Variations

Protein Options:

  • Use chicken thighs
  • Try with fish or tofu
  • Add shrimp

Vegetable Options:

  • Broccoli and cauliflower
  • Sweet potatoes
  • Brussels sprouts
  • Carrots and parsnips

Grain Options:

  • Quinoa
  • Wild rice blend
  • Farro
  • Cauliflower rice

Meal Prep Tips

  • Cook extra for lunch next day
  • Store components separately
  • Prep vegetables in advance
  • Make extra marinade for next time

Serving Suggestions

  • Garnish with:
    • Fresh herbs
    • Lemon wedges
    • Toasted nuts
    • Parmesan cheese
  • Serve with:
    • Green salad
    • Extra lemon wedges
    • Hot sauce

Additional Notes

  • For tender chicken: Don't overcook
  • For crispy vegetables: Don't overcrowd pan
  • For perfect rice: Don't lift lid while cooking
  • Make extra marinade for drizzling
Keyword Grilled chicken with roasted vegetables and brown rice