Mediterranean Diet Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice

Savor the vibrant flavors of the Mediterranean with this Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice, a wholesome and satisfying dish perfect for any night of the week! This recipe starts with tender, grilled boneless chicken breasts infused with a zesty marinade of fresh lemon juice, olive oil, garlic, and aromatic herbs like rosemary, thyme, and parsley. Paired with caramelized roasted vegetables—think zucchini, bell peppers, red onion, and sweet cherry tomatoes—and fluffy basmati rice, this nutrient-rich meal is as nutritious as it is delicious. Whether you're embracing the Mediterranean diet or simply seeking a balanced, flavorful dinner, this recipe offers a delightful combination of textures and bold, herbaceous flavors sure to impress. Perfect for meal prep or a family feast, this dish is a testament to fresh ingredients and healthy cooking!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Preheat your oven to 400°F (200°C).

Step 4

Chop the zucchini, bell peppers, and red onion into bite-sized pieces and place them in a large bowl. Add the cherry tomatoes.

Step 5

Drizzle the remaining 2 tablespoons of olive oil over the vegetables and season with salt and pepper. Toss to combine.

Step 6

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.

Step 7

While the vegetables are roasting, rinse the basmati rice under cold water until the water runs clear.

Step 8

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.

Step 9

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.

Step 10

Remove the chicken from the grill and let it rest for a few minutes.

Step 11

Serve the grilled chicken with roasted vegetables and steamed rice on the side. Garnish with additional fresh parsley if desired.

Nutrition Facts

Serving size	(3097.8g)

Amount per serving	% Daily Value*
Calories	2491.9

Total Fat 98.4g	0%
Saturated Fat 18.5g	0%
Polyunsaturated Fat 7.0g
Cholesterol 591.6mg	0%
Sodium 6768.6mg	0%
Total Carbohydrate 154.2g	0%
Dietary Fiber 17.1g	0%
Total Sugars 53.7g
Protein 238.4g	0%

Vitamin D 34.8IU	0%
Calcium 349.7mg	0%
Iron 16.0mg	0%
Potassium 4538.6mg	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: 36.1%

Protein: 38.8%

Carbs: 25.1%