Heart-Healthy Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Transform your weeknight dinners with this Heart-Healthy Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice—a flavorful, nutritious meal that’s perfect for clean eating. Tender chicken breasts are infused with a zesty marinade of olive oil, fresh herbs, garlic, and a splash of lemon juice, creating a vibrant burst of flavor in every bite. Paired with caramelized roasted vegetables like red bell peppers, zucchini, and carrots, and served over fluffy steamed brown rice, this dish is as balanced as it is delicious. With its low-fat, high-protein profile, and wholesome whole-grain base, this recipe is ideal for anyone looking to enjoy healthy eating without sacrificing taste. Simple to prepare yet elegant enough for entertaining, this heart-smart chicken is the epitome of nourishing comfort food.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 4 pieces garlic cloves, minced
- 1 tablespoon fresh rosemary
- 1 tablespoon fresh thyme
- 0.5 teaspoon black pepper
- 1 teaspoon salt
- 1 large red bell pepper, chopped
- 2 medium zucchini, sliced
- 3 medium carrots, chopped
- 1.5 cups brown rice
- 3 cups water (for rice)
Instructions
In a large bowl, combine 3 tablespoons of olive oil, lemon juice, minced garlic, rosemary, thyme, black pepper, and salt to create the marinade.
Place the chicken breasts in the bowl, ensuring they are well coated with the marinade. Cover 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 baking sheet, toss the chopped red bell pepper, sliced zucchini, and chopped carrots with 1 tablespoon of olive oil and a pinch of salt and pepper.
Spread the vegetables out in a single layer on the baking sheet and roast in the oven for 25 to 30 minutes, or until they are tender and slightly caramelized.
While the vegetables are roasting, bring 3 cups of water to a boil in a medium saucepan.
Add the brown rice, reduce heat to low, cover, and let simmer for about 25 minutes or until the rice is cooked and the water is absorbed. Fluff with a fork.
Heat a large skillet over medium heat. Add the marinated chicken breasts and cook for 6-7 minutes on each side, or until the chicken is cooked through and has a golden color on the outside.
To serve, place a portion of steamed rice on each plate, top with the roasted vegetables, and add a chicken breast. Garnish with additional fresh herbs if desired.
Nutrition Facts
Calories |
2208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.2 g | 111% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 3080 mg | 134% | |
| Total Carbohydrate | 121.8 g | 44% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 28.3 g | ||
| Protein | 233.3 g | 467% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 289 mg | 22% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 4140 mg | 88% | |
*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.
