Step-by-Step Instructions
1) Mix the Marinade
In a bowl, whisk olive oil, lemon juice, garlic, paprika, salt, and pepper. The acidity tenderizes while fat carries flavor. Reserve 1 tsp marinade to brush during grilling if desired.
2) Coat & Rest
Add chicken, turning to coat thoroughly. Marinate 30 minutes at room temperature (or up to 12 hours refrigerated). Short on time? Even 10 minutes noticeably boosts juiciness.
3) Preheat the Grill or Grill Pan
Heat to medium-high. A hot grate prevents sticking and builds caramelization for that classic grilled flavor.
4) Grill to Temperature
Grill chicken 6–7 minutes per side, lid closed when possible, until the thickest part reaches 165°F / 74°C. Avoid pressing down—this squeezes out juices. Brush lightly with the reserved marinade in the final minute for sheen and aroma.
5) Rest & Slice
Transfer to a plate and rest 5 minutes to redistribute juices. Slice against the grain for tender bites.
6) Cook the Sides
While the chicken grills, steam brown rice. Toss vegetables with 1 tsp oil, salt, and pepper; roast at 400°F / 200°C for ~15 minutes until crisp-tender.
7) Assemble the Healthy Grilled Chicken Plate
Layer rice onto the plate, fan sliced chicken on top, and arrange the roasted vegetables around. Finish with chopped parsley and a squeeze of lemon. Optional yogurt-herb sauce adds tang and probiotics.
Nutritional Information
Per Serving Amount
Calories ~420
Protein ~45 g
Carbohydrates ~35 g
Fat ~12 g
Fiber ~6 g
Sodium ~420 mg
Estimates based on 225–250g raw chicken breast, ½ cup dry brown rice (cooked), 2 cups mixed vegetables, and listed oils/seasoning.
Healthier Alternatives for the Recipe
Low-Carb: Swap brown rice for cauliflower rice; add extra veggies for volume.
High-Protein: Use quinoa or add a side of chickpeas/black beans.
Dairy-Free Creaminess: Avocado-lime mash instead of yogurt sauce.
Mediterranean Twist: Add olives, cherry tomatoes, and a sprinkle of feta (or dairy-free feta).
Meal-Prep Ready: Double the chicken and roast a tray of mixed veg; portion into containers for 3–4 days.
Serving Suggestions
Pair with a crisp Greek salad or cucumber-mint yogurt dip.
Add whole-grain pita or bulgur for a heartier plate.
Make it a bowl: shredded lettuce, brown rice, sliced chicken, roasted veg, and lemony tahini.
Next-day wrap: tortillas + leftover chicken + veggies + yogurt sauce.
Common Mistakes to Avoid
Overcooking: Always confirm 165°F/74°C; pull from heat promptly and rest.
Skipping the marinade: It adds moisture, tenderness, and flavor in minutes.
Overcrowding the grill: Reduces sear and promotes steaming; cook in batches.
Unbalanced plate: Keep a ½ plate veg, ¼ lean protein, ¼ whole grains ratio for satiety and micronutrients.
ADVERTISEMENT
