Sugar-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice
Elevate your dinner table with this Sugar-Free Herb-Marinated Chicken with Roasted Vegetables and Steamed Rice, a wholesome and flavor-packed meal that’s as healthy as it is satisfying. Tender, juicy chicken breasts are infused with the vibrant flavors of olive oil, lemon juice, garlic, rosemary, and thyme, creating a zesty, herbaceous bite without any added sugar. Paired with a medley of roasted vegetables—think caramelized red bell peppers, zucchini, broccoli, and onions—and served alongside fluffy, nutrient-rich brown rice, this dish strikes the perfect balance between nutrition and indulgence. With simple prep, lean protein, and an array of colorful vegetables, this recipe makes an ideal option for health-conscious eaters and weeknight meals alike while being completely free of sugar. Whether you're looking to impress guests or streamline your meal prep, this easy yet elegant dish is sure to become a new favorite!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 4 tablespoons olive oil
- 3 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large red bell pepper, sliced
- 1 medium zucchini, sliced
- 1 medium red onion, cut into wedges
- 2 cups broccoli florets
- 1 cup brown rice
- 2 cups water
Directions
Step 1
Start by making the marinade: In a medium bowl, combine olive oil, lemon juice, minced garlic, chopped rosemary, chopped thyme, salt, and black pepper.
Step 2
Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well covered. Refrigerate for at least 30 minutes to allow the flavors to infuse.
Step 3
Preheat your oven to 400°F (200°C).
Step 4
On a large baking sheet, arrange the sliced red bell pepper, zucchini slices, onion wedges, and broccoli florets in a single layer. Drizzle with a tablespoon of olive oil and season with a pinch of salt and pepper.
Step 5
Roast the vegetables in the preheated oven for 25-30 minutes, or until tender and slightly golden, stirring halfway through.
Step 6
While the vegetables are roasting, prepare the rice: Rinse the brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the rice and a pinch of salt.
Step 7
Reduce the heat to low, cover, and simmer for about 30-35 minutes, or until the rice is tender and water is absorbed. Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
Step 8
Heat a grill pan or a large skillet over medium-high heat. Remove the chicken from the marinade, letting any excess drip off. Cook the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C) and the chicken is no longer pink inside.
Step 9
Serve the herb-marinated chicken alongside the roasted vegetables and a scoop of steamed rice. Enjoy your nutritious and flavorful sugar-free meal.
Nutrition Facts
| Serving size | (2149.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2077.1 |
| Total Fat 84.2g | 0% |
| Saturated Fat 16.3g | 0% |
| Polyunsaturated Fat 5.3g | |
| Cholesterol 591.6mg | 0% |
| Sodium 2981.1mg | 0% |
| Total Carbohydrate 88.8g | 0% |
| Dietary Fiber 16.2g | 0% |
| Total Sugars 19.6g | |
| Protein 233.5g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 306.5mg | 0% |
| Iron 11.3mg | 0% |
| Potassium 2983.9mg | 0% |
Source of Calories