High Protein Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your mealtime with this High Protein Herb-Marinated Chicken, perfectly paired with caramelized roasted vegetables and fluffy steamed basmati rice. This wholesome and flavorful recipe combines juicy chicken breasts marinated in a vibrant blend of olive oil, lemon juice, garlic, rosemary, and thyme, ensuring every bite bursts with herby goodness. Roasted bell peppers, zucchini, carrots, and broccoli bring colorful, nutrient-rich balance to the dish, while the soft, aromatic rice completes the meal with comforting texture. Ideal for fitness enthusiasts or those seeking a hearty yet nutritious dinner, this protein-packed recipe is easy to prepare and perfect for weeknight meals or meal prep. Healthy, satisfying, and delicious, this recipe is your go-to for a balanced plate that delivers on both flavor and nutrition.
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Recipe Information
Ingredients
- 4 pieces chicken breasts
- 60 ml olive oil
- 30 ml lemon juice
- 4 pieces garlic cloves
- 15 g fresh rosemary
- 15 g fresh thyme
- 2 tsp salt
- 1 tsp black pepper
- 2 pieces red bell pepper
- 2 pieces zucchini
- 1 piece red onion
- 2 pieces carrot
- 200 g broccoli florets
- 300 g basmati rice
- 600 ml water
Instructions
In a bowl, combine the olive oil, lemon juice, minced garlic, chopped rosemary, chopped thyme, 1 tsp salt, and 0.5 tsp black pepper for the marinade.
Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and marinate in the refrigerator for at least 30 minutes, preferably 2 hours for better flavor.
Preheat your oven to 200°C (400°F).
While the chicken is marinating, prepare the vegetables by chopping the red bell peppers, zucchinis, and carrots into bite-sized pieces and slicing the red onion.
In a large bowl, toss the prepared vegetables with 2 tbsp of olive oil, 1 tsp of salt, and 0.5 tsp of black pepper until well coated.
Spread the vegetables in a single layer on a baking sheet. Roast in the preheated oven for 25-30 minutes or until they are tender and slightly caramelized.
While the vegetables are roasting, cook the rice. Rinse the basmati rice under cold water until it runs clear. Combine the rice and water in a medium saucepan and bring to a boil.
Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork.
In a large skillet over medium heat, add a little olive oil and heat the marinated chicken. Cook for 5-7 minutes per side, or until golden brown and cooked through (internal temperature should reach 75°C or 165°F).
Remove the chicken from the skillet and let it rest for a few minutes before slicing.
To serve, place a portion of steamed rice on each plate, top with slices of herb-marinated chicken, and a generous helping of roasted vegetables.
Nutrition Facts
Calories |
2432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.3 g | 109% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 9133 mg | 397% | |
| Total Carbohydrate | 166.5 g | 61% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 49.8 g | ||
| Protein | 241.9 g | 484% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 482 mg | 37% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2170 mg | 46% | |
*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.
