Mediterranean Diet Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your weeknight dinner with this vibrant Mediterranean Diet Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice. Succulent chicken breasts are infused with a zesty blend of fresh lemon juice, aromatic herbs like rosemary, thyme, and parsley, and a touch of garlic, creating a marinade that’s bursting with flavor. Paired with perfectly roasted Mediterranean vegetables—zucchini, bell peppers, red onion, and juicy cherry tomatoes—and fluffy basmati rice, this dish is as wholesome as it is satisfying. Simple grilling techniques and oven-roasted veggies ensure a healthy, nutrient-rich meal that’s both colorful and delicious. Whether you're meal prepping or enjoying it fresh off the grill, this recipe is a celebration of Mediterranean flavors on your plate. Perfect for fans of nourishing, balanced eating!
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 3 tablespoons fresh lemon juice
- 5 tablespoons olive oil
- 3 cloves garlic
- 1 tablespoon fresh rosemary
- 1 tablespoon fresh thyme
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 medium zucchini
- 2 large bell peppers
- 1 large red onion
- 1 pint cherry tomatoes
- 1.5 cups basmati rice
- 3 cups water
Instructions
In a small bowl, whisk together 3 tablespoons of lemon juice, 3 tablespoons of olive oil, minced garlic, chopped rosemary, thyme, parsley, salt, and pepper to make the marinade.
Place the chicken breasts in a large resealable plastic bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, up to 2 hours.
Preheat your oven to 400°F (200°C).
Chop the zucchini, bell peppers, and red onion into bite-sized pieces and place them in a large bowl. Add the cherry tomatoes.
Drizzle the remaining 2 tablespoons of olive oil over the vegetables and season with salt and pepper. Toss to combine.
Spread the vegetables out on a baking sheet in a single layer. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until they are tender and slightly caramelized.
While the vegetables are roasting, rinse the basmati rice under cold water until the water runs clear.
In a medium saucepan, bring 3 cups of water to a boil. Stir in the rice and a pinch of salt. Reduce the heat to low, cover, and simmer for 15-20 minutes until the rice is cooked and all the water is absorbed.
Once the chicken is marinated, heat a grill or grill pan over medium heat. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
Remove the chicken from the grill and let it rest for a few minutes.
Serve the grilled chicken with roasted vegetables and steamed rice on the side. Garnish with additional fresh parsley if desired.
Nutrition Facts
Calories |
2492 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.4 g | 126% | |
| Saturated Fat | 18.5 g | 92% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 6769 mg | 294% | |
| Total Carbohydrate | 154.2 g | 56% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 53.7 g | ||
| Protein | 238.4 g | 477% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 350 mg | 27% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 4539 mg | 97% | |
*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.
