Chicken and Vegetable Bowl

Name: Chicken and Vegetable Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: american
Ingredients: 600 g chicken breast (boneless, skinless); 2 tbsp olive oil (for chicken marinade); 1 tbsp lemon juice (freshly squeezed); 4 pcs garlic (cloves, minced); 1 pinch salt; 1 pinch black pepper; 1 pinch smoked paprika; 1.5 cup basmati rice; 3 cup water (for cooking rice); 1 pcs bell pepper (large, red, sliced into strips); 1 pcs zucchini (medium, sliced into half-moons); 1 pcs carrot (medium, sliced into thin rounds); 1 cup broccoli (florets); 0.5 tsp dried oregano; 2 tbsp parsley (fresh, chopped, for garnish)

RATING

0.0/5

TASTE SCORE

9/10

Juicy grilled chicken breast served over fluffy rice with colorful roasted vegetables. A balanced, satisfying bowl loaded with protein and fiber, finished with a light lemon-herb dressing. Perfect for meal prep or a quick wholesome dinner.

PREP

15m

COOK

30m

SERVES

1 CUP

600 cal

SERVINGS

METHOD · 7 STEPS

prep · ~15 min
Marinate the chicken.
1.In a bowl, combine 2 tbsp olive oil, 1 tbsp lemon juice, minced garlic, 1 pinch salt, 1 pinch black pepper, and smoked paprika.
2.Add chicken breasts and coat evenly. Cover and set aside for 15 minutes while you prepare the vegetables.
TIPBring chicken to room temperature before grilling for even cooking.
prep · ~5 min
Preheat the grill pan and prepare vegetables.
1.Heat a grill pan over medium-high heat.
2.Toss bell pepper, zucchini, carrot, and broccoli with 1 tbsp olive oil, 1 pinch salt, and 1 pinch black pepper.
3.Spread vegetables in a single layer on a baking sheet.
steam · ~20 min
Cook the basmati rice.
1.Rinse basmati rice under cold water until water runs clear.
2.In a saucepan, bring 3 cups of water to a boil. Add the rinsed rice.
3.Reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and rice is tender.
4.Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.
roast · ~20 min
Roast the vegetables.
1.Place the baking sheet with vegetables in a preheated oven at 400°F (200°C).
2.Roast for 18-20 minutes, flipping halfway, until tender and lightly charred at the edges.
TIPDon't overcrowd the baking sheet — use two sheets if needed so vegetables roast instead of steam.
grill · ~15 min
Grill the marinated chicken.
1.Place marinated chicken breasts on the hot grill pan.
2.Grill for 6-7 minutes per side, until internal temperature reaches 165°F (74°C) and juices run clear.
3.Transfer to a cutting board and let rest for 5 minutes. Slice against the grain.
TIPDon't move the chicken too early — let it sear undisturbed for clean grill marks.
mix · ~1 min
Make the lemon-herb dressing.
1.In a small bowl, whisk together 1 tbsp olive oil, 1 tbsp lemon juice, and dried oregano.
2.Season with a pinch of salt and pepper if desired.
assemble
Assemble the bowls.
1.Divide the cooked rice evenly among 4 bowls.
2.Arrange sliced grilled chicken and roasted vegetables on top of the rice.
3.Drizzle with the lemon-herb dressing and garnish with fresh chopped parsley.