Dairy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your weeknight dinner with this **Dairy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice**, a wholesome and flavorful meal that satisfies without the need for dairy. Tender, juicy chicken breasts are infused with a zesty blend of lemon, garlic, fresh thyme, rosemary, and basil, then perfectly seared for a golden finish. Paired with a colorful medley of oven-roasted vegetables—think caramelized red bell peppers, zucchini, and broccoli—and fluffy jasmine rice, this dish is as balanced as it is delicious. Ready in just over an hour and naturally gluten-free, it’s a go-to recipe for health-conscious foodies seeking bold flavors and a touch of elegance on their plate. Don’t forget to garnish with fresh parsley for a vibrant finishing touch! Keywords: dairy-free chicken recipe, herb-marinated chicken, roasted vegetables, steamed jasmine rice, healthy dinner ideas.
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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
Directions
Step 1
In a medium bowl, whisk together extra-virgin olive oil, lemon juice, garlic, thyme, rosemary, basil, salt, and black pepper to create the marinade.
Step 2
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.
Step 3
Preheat your oven to 400°F (200°C).
Step 4
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.
Step 5
Roast the vegetables in the oven for 25-30 minutes or until they are tender and slightly charred, turning them halfway through.
Step 6
While the vegetables are roasting, prepare the rice by bringing water to a boil in a medium saucepan.
Step 7
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.
Step 8
Remove chicken breasts from the marinade and pat dry with paper towels.
Step 9
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.
Step 10
Let the chicken rest for 5 minutes before slicing.
Step 11
Serve the herb-marinated chicken over a bed of steamed rice alongside the roasted vegetables.
Step 12
Garnish with optional fresh parsley if desired.
Nutrition Facts
| Serving size | (3372.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3122.3 |
| Total Fat 148.7g | 0% |
| Saturated Fat 24.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 591.6mg | 0% |
| Sodium 5668.6mg | 0% |
| Total Carbohydrate 202.0g | 0% |
| Dietary Fiber 30.7g | 0% |
| Total Sugars 48.6g | |
| Protein 246.9g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 619.4mg | 0% |
| Iron 16.6mg | 0% |
| Potassium 5461.2mg | 0% |
Source of Calories