Soy-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice

Transform your mealtime into a wholesome, flavorful affair with this Soy-Free Herb-Marinated Chicken served alongside perfectly roasted vegetables and fluffy steamed basmati rice. This recipe combines tender chicken breasts marinated in a fragrant blend of olive oil, lemon juice, garlic, fresh rosemary, and thyme, offering a zesty, herbaceous punch without the need for soy-based products. Complemented by a medley of caramelized carrots, bell peppers, zucchini, and red onion, and finished with light, aromatic basmati rice, this dish strikes the perfect balance of nutrition and taste. With a prep and cook time under an hour, it's an ideal option for busy weeknights or a relaxed weekend dinner. Serve this colorful, gluten-free, and soy-free meal at your next gathering for a guaranteed crowd-pleaser that's as vibrant as it is satisfying.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

While the chicken is marinating, preheat the oven to 400°F (200°C).

Step 4

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.

Step 5

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.

Step 6

Roast the vegetables in the preheated oven for 25-30 minutes, or 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 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.

Step 9

Remove the chicken from the marinade and pat dry with paper towels.

Step 10

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.

Step 11

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).

Step 12

Let the chicken rest for 5 minutes before slicing.

Step 13

Serve the sliced herb-marinated chicken alongside the roasted vegetables and a scoop of steamed rice.

Nutrition Facts

Serving size	(3148.3g)

Amount per serving	% Daily Value*
Calories	2505.9

Total Fat 85.0g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 5.8g
Cholesterol 572.0mg	0%
Sodium 9133.8mg	0%
Total Carbohydrate 184.7g	0%
Dietary Fiber 18.7g	0%
Total Sugars 52.0g
Protein 238.7g	0%

Vitamin D 0IU	0%
Calcium 368.2mg	0%
Iron 15.3mg	0%
Potassium 2428.0mg	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: 31.1%

Protein: 38.8%

Carbs: 30.0%