Soy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your weeknight dinner game with this Soy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice. Featuring tender, golden-browned chicken breasts infused with the zesty flavors of fresh rosemary, thyme, garlic, and lemon, this recipe delivers a savory punch of herbal goodness without relying on soy-based ingredients. Paired with perfectly roasted, caramelized vegetables like carrots, red bell peppers, zucchini, and red onions, and served alongside fluffy basmati rice, this wholesome dish is a vibrant, balanced meal that’s sure to impress. With a simple marinade and a quick prep process, it’s perfect for health-conscious cooks looking for a delicious gluten-free and dairy-free option. Bursting with color, flavor, and wholesome ingredients, this recipe makes an ideal centerpiece for family dinners or meal prep for the week! **(Keywords: soy-free chicken recipe, herb-marinated chicken, roasted vegetables, steamed rice, gluten-free, dairy-free, healthy dinner recipe)**.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 4 tablespoons Olive oil
- 3 tablespoons Lemon juice
- 4 cloves Garlic cloves
- 2 teaspoons Fresh rosemary
- 2 teaspoons Fresh thyme
- 1 teaspoon Black pepper
- 2 teaspoons Salt
- 3 pieces Carrots
- 2 pieces Red bell pepper
- 2 pieces Zucchini
- 1 pieces Red onion
- 2 cups Basmati rice
- 4 cups Water
Instructions
In a small bowl, combine olive oil, lemon juice, minced garlic, freshly chopped rosemary, thyme, 1 teaspoon of salt, and black pepper to create the marinade.
Place the chicken breasts in a large zip-lock bag. Pour the marinade over the chicken, seal the bag, and massage to coat the chicken evenly. Allow to marinate in the fridge for at least 30 minutes or up to 2 hours for maximum flavor.
While the chicken is marinating, preheat the oven to 400°F (200°C).
Peel and slice the carrots, deseed and cut the red bell peppers into strips, slice the zucchini into half-moons, and cut the red onion into wedges.
Spread the vegetables on a large baking sheet, drizzle with a tablespoon of olive oil, and sprinkle with the remaining teaspoon of salt. Toss to mix well.
Roast the vegetables in the preheated oven for 25-30 minutes, or 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 4 cups of water to a boil. Add the rice, reduce the heat to low, cover the saucepan, and let it simmer for about 15 minutes or until the rice is tender and the water has been absorbed.
Remove the chicken from the marinade and pat dry with paper towels.
Heat an oven-proof skillet over medium-high heat. Once hot, add the marinated chicken breasts and sear each side for 3-4 minutes until golden brown.
Transfer the skillet to the oven and bake the chicken for 10-12 minutes, or until it reaches an internal temperature of 165°F (74°C).
Let the chicken rest for 5 minutes before slicing.
Serve the sliced herb-marinated chicken alongside the roasted vegetables and a scoop of steamed rice.
Nutrition Facts
Calories |
2506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.0 g | 109% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 9134 mg | 397% | |
| Total Carbohydrate | 184.7 g | 67% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 52.0 g | ||
| Protein | 238.7 g | 477% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 368 mg | 28% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2428 mg | 52% | |
*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.
