Heart-Healthy Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice

Elevate your weeknight dinners with this flavorful and nutritious Heart-Healthy Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice. Juicy, tender chicken breasts are marinated in a zesty blend of olive oil, lemon juice, and fragrant fresh herbs like rosemary and thyme, then seared to golden perfection. Paired with a medley of caramelized roasted bell peppers, zucchini, and carrots and served alongside fluffy steamed brown rice, this recipe is a wholesome, well-balanced meal ideal for supporting a healthy lifestyle. Packed with heart-healthy fats, vibrant vegetables, and whole grains, this dish is as good for your body as it is for your taste buds. Perfect for busy weeknights or meal prepping, this easy-to-follow recipe brings bright, fresh flavors to your table in just one hour!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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)

Directions

Step 1

In a large bowl, combine 3 tablespoons of olive oil, lemon juice, minced garlic, rosemary, thyme, black pepper, and salt to create the marinade.

Step 2

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.

Step 3

Preheat your oven to 400°F (200°C).

Step 4

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.

Step 5

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.

Step 6

While the vegetables are roasting, bring 3 cups of water to a boil in a medium saucepan.

Step 7

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.

Step 8

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.

Step 9

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

Serving size	(2637.2g)

Amount per serving	% Daily Value*
Calories	2207.6

Total Fat 86.2g	0%
Saturated Fat 16.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 591.6mg	0%
Sodium 3080.1mg	0%
Total Carbohydrate 121.8g	0%
Dietary Fiber 20.2g	0%
Total Sugars 28.3g
Protein 233.3g	0%

Vitamin D 7.0IU	0%
Calcium 289.3mg	0%
Iron 10.9mg	0%
Potassium 4139.9mg	0%

*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.

Source of Calories

Fat: 35.3%

Protein: 42.5%

Carbs: 22.2%