Dairy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Brighten up your weeknight dinner routine with this *Dairy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice*. Infused with a fragrant marinade of garlic, fresh thyme, rosemary, and basil, the tender chicken breasts offer rich, zesty flavors without the need for dairy. Paired with a colorful medley of oven-roasted vegetables—like charred red bell peppers, zucchini, and broccoli—and fluffy jasmine rice, this gluten-free and wholesome meal is as nutritious as it is delicious. Ready in just over an hour, this recipe is ideal for the health-conscious foodie craving bold flavors and vibrant, seasonal ingredients. Perfect for families or meal prepping, this dish is a complete meal guaranteed to become a go-to in your recipe rotation!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 0.5 cup extra-virgin olive oil
- 0.25 cup lemon juice
- 4 cloves garlic cloves, minced
- 2 tablespoons fresh thyme, chopped
- 1 tablespoon fresh rosemary, chopped
- 2 tablespoons fresh basil, chopped
- 2 teaspoons salt
- 1 teaspoon black pepper
- 1 large red bell pepper, cut into strips
- 2 medium zucchini, sliced
- 1 large red onion, quartered
- 4 medium carrots, cut into sticks
- 2 cups broccoli florets
- 1.5 cups jasmine rice
- 3 cups water
- 0.25 cup optional fresh parsley, chopped for garnish
Instructions
In a medium bowl, whisk together extra-virgin olive oil, lemon juice, garlic, thyme, rosemary, basil, salt, and black pepper to create the marinade.
Place chicken breasts in a large resealable plastic bag or a shallow dish. Pour marinade over the chicken, seal the bag or cover the dish, and refrigerate for at least 30 minutes or up to 2 hours for more flavor.
Preheat your oven to 400°F (200°C).
On a large baking sheet, arrange red bell pepper strips, zucchini slices, red onion quarters, carrot sticks, and broccoli florets. Drizzle with olive oil and season with salt and black pepper to taste.
Roast the vegetables in the oven for 25-30 minutes or until they are tender and slightly charred, turning them halfway through.
While the vegetables are roasting, prepare the rice by bringing water to a boil in a medium saucepan.
Add jasmine rice to the boiling water, cover, and reduce the heat to low. Simmer for 15-18 minutes or until the rice is tender and all the water is absorbed.
Remove chicken breasts from the marinade and pat dry with paper towels.
Heat a large skillet or grill pan over medium-high heat. Cook the chicken breasts for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C) and the meat is no longer pink in the center.
Let the chicken rest for 5 minutes before slicing.
Serve the herb-marinated chicken over a bed of steamed rice alongside the roasted vegetables.
Garnish with optional fresh parsley if desired.
Nutrition Facts
Calories |
3122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 148.7 g | 191% | |
| Saturated Fat | 24.1 g | 120% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 5669 mg | 246% | |
| Total Carbohydrate | 202.0 g | 73% | |
| Dietary Fiber | 30.7 g | 110% | |
| Total Sugars | 48.6 g | ||
| Protein | 246.9 g | 494% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 619 mg | 48% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 5461 mg | 116% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
