Simple, flavorful, and perfectly balanced, Grilled Chicken Breast with Rice and Sautéed Veggies is a classic meal that combines lean protein, wholesome carbohydrates, and colorful vegetables for a delicious and nutritious dining experience. The juicy, herb-marinated grilled chicken pairs beautifully with fluffy rice and crisp, tender vegetables sautéed in olive oil and fresh garlic. It’s an ideal choice for those seeking a healthy lifestyle without compromising on taste.
Ingredients
For the Grilled Chicken Breast:
| Boneless, Skinless Chicken Breasts | 2 (about 6-8 oz / 170-225g each) |
|---|---|
| Olive Oil | 1 tablespoon |
| Fresh Lemon Juice | 1 tablespoon |
| Garlic Cloves | 2, minced |
| Dried Oregano | ½ teaspoon |
| Salt | ½ teaspoon |
| Black Pepper | ¼ teaspoon |
| Basmati or Jasmine Rice | 1 cup (180g) |
|---|---|
| Water or Chicken Broth | 1.75 cups (420 ml) |
| Salt | ¼ teaspoon |
| Olive Oil | 1 tablespoon |
|---|---|
| Garlic Cloves | 2, minced |
| Bell Pepper | 1 medium (any color), sliced |
| Zucchini or Yellow Squash | 1 medium, sliced into half-moons |
| Broccoli Florets | 1 cup |
| Carrots (optional) | 1 medium, thinly sliced or julienned |
| Salt | ¼ teaspoon |
| Black Pepper | ⅛ teaspoon |
| Optional: Splash of Broth or Soy Sauce | 1-2 tablespoons |
Cooking Steps
Step 1: Marinate the Chicken (Start First!)
- Place the chicken breasts in a shallow dish or a resealable bag.
- In a small bowl, whisk together the 1 tablespoon olive oil, lemon juice, minced garlic, dried oregano, ½ teaspoon salt, and ¼ teaspoon black pepper.
- Pour the marinade over the chicken, ensuring it's evenly coated.
- Cover and refrigerate for at least 20 minutes, or up to 2 hours for best flavor.
Step 2: Cook the Rice
- While the chicken marinates, prepare the rice. Rinse the rice under cold water until the water runs clear (optional, but good for fluffiness).
- Combine the rinsed rice, 1.75 cups water or chicken broth, and ¼ teaspoon salt in a medium saucepan.
- Bring to a boil, then immediately reduce heat to low, cover tightly, and simmer for 12-15 minutes, or until all the liquid is absorbed.
- Remove from heat and let it rest, covered, for 5-10 minutes. Do not lift the lid.
- Fluff with a fork before serving.
Step 3: Prepare and Sauté the Veggies
- While the rice cooks and chicken grills, prepare your vegetables: slice bell pepper, zucchini, trim broccoli florets, etc. Mince the garlic.
- Heat 1 tablespoon olive oil in a large skillet or frying pan over medium-high heat.
- Add the denser vegetables first (like carrots if using, and broccoli). Sauté for 3-4 minutes, stirring frequently, until they start to soften.
- Add the bell pepper and zucchini. Continue to sauté for 3-5 minutes until all vegetables are crisp-tender.
- Add the minced garlic, ¼ teaspoon salt, and ⅛ teaspoon black pepper. Sauté for 1 minute until fragrant.
- If desired, add a splash of broth or soy sauce and toss to coat. Remove from heat and set aside.
Step 4: Grill the Chicken
- Preheat your grill (gas or charcoal) to medium-high heat.
- Clean the grates and lightly oil them (dip a paper towel in oil and rub with tongs).
- Remove chicken breasts from the marinade (discard excess marinade).
- Place the chicken on the hot grill. Grill for 5-7 minutes per side, or until well-marked and cooked through.
- Doneness: Chicken is cooked when it reaches an internal temperature of 74°C (165°F) at its thickest part, and the juices run clear.
- Remove chicken from the grill and let it rest for 5 minutes on a cutting board before slicing or serving whole. This helps keep the chicken juicy.
Step 5: Assemble and Serve
- Divide the fluffy rice among plates.
- Place a grilled chicken breast next to the rice. You can slice the chicken if desired.
- Add a generous serving of the sautéed vegetables to each plate.
- Serve immediately.
Extra Tips for a Perfect Meal
- Even Chicken Thickness: Pounding chicken breasts to an even ½-inch thickness ensures they cook uniformly and quickly.
- Vegetable Variety: Feel free to swap or add other favorite vegetables like mushrooms, green beans, or snap peas. Adjust cooking times based on density.
- Timing is Key: Plan your steps so everything finishes around the same time. The chicken marinade is the longest step, so start there.
- Indoor Grilling: If you don't have an outdoor grill, you can use a grill pan or cook the chicken in a hot skillet on the stovetop.
- Leftovers: This meal makes great leftovers. Store components separately in airtight containers in the refrigerator for 3-4 days.
Nutritional Value
(per serving, based on 2 servings, using lean chicken breast)
| Calories | 600-750 kcal |
|---|---|
| Protein | 40-50 grams |
| Fat | 20-25 grams |
| Carbohydrates | 60-70 grams |
| Fiber | 5-8 grams |
Benefits
- ✅ High in Lean Protein: Grilled chicken breast supports muscle growth and keeps you feeling full longer.
- ✅ Balanced Nutrition: Combines proteins, complex carbs, and essential vitamins from fresh vegetables.
- ✅ Low in Fat, High in Flavor: Grilling reduces the need for excess oil while enhancing the natural taste of the chicken.
- ✅ Ideal for Meal Prep: This dish stores well for weekly lunches or dinners, saving time and effort.
- ✅ Customizable and Family-Friendly: Easily adjust the seasoning, rice type, and vegetable mix to suit your taste.
Grilled Chicken Breast with Rice and Sautéed Veggies is more than just a meal — it’s a wholesome choice that fuels your body and satisfies your taste buds. Whether you’re looking for a quick weeknight dinner, a healthy post-workout meal, or a family-friendly option, this classic combination offers endless versatility and nourishing goodness.
Discover more healthy chicken recipes, meal prep ideas, and nutrient-rich dishes on our site. Cook it once — and you’ll want to make it part of your weekly routine!