High Protein Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice

Elevate your weeknight dining with this High Protein Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice, a wholesome and flavor-packed meal that’s as nutritious as it is satisfying. Tender chicken breasts are infused with the vibrant flavors of fresh rosemary, thyme, garlic, and a zesty lemon marinade, ensuring each bite is juicy and herbaceous. Paired with a hearty medley of caramelized roasted vegetables—think sweet red bell peppers, zucchini, broccoli, and more—and fluffy basmati rice, this recipe delivers the perfect balance of protein, fiber, and fresh, vibrant flavors. Ready in just over an hour, this dish is perfect for meal prep or a healthy family dinner. Rich in lean protein and loaded with nutrient-packed veggies, this recipe is your go-to for easy, delicious, and guilt-free dining.

Nutriscore Rating: 73/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Preheat your oven to 200°C (400°F).

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

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).

Step 10

Remove the chicken from the skillet and let it rest for a few minutes before slicing.

Step 11

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

Serving size	(2849.8g)

Amount per serving	% Daily Value*
Calories	2432.5

Total Fat 85.3g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 5.7g
Cholesterol 572.0mg	0%
Sodium 9132.9mg	0%
Total Carbohydrate 166.5g	0%
Dietary Fiber 24.4g	0%
Total Sugars 49.8g
Protein 241.9g	0%

Vitamin D 0IU	0%
Calcium 482.1mg	0%
Iron 18.1mg	0%
Potassium 2169.6mg	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: 32.0%

Protein: 40.3%

Carbs: 27.7%