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Juicy Chicken Rice and Roasted Vegetables in 45 Minutes Flat

chicken rice and roasted vegetables
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A healthy and high-protein meal featuring herb-grilled chicken, fluffy rice, and roasted vegetables.

Ingredients

Scale
  • 1 1/2 lbs boneless, skinless chicken breasts (about 4)
  • 2 tbsp olive oil, divided
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 3/4 tsp kosher salt (plus more to taste)
  • 1/2 tsp black pepper
  • 1 tbsp lemon juice (optional)
  • 2 medium zucchini, cut into thick half-moons
  • 2 medium sweet potatoes, peeled and cut into 1-inch cubes
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 cup uncooked white rice (or jasmine)
  • 2 cups water (or low-sodium chicken broth)
  • 1/2 tsp salt

Instructions

  1. Preheat oven to 425°F. Toss zucchini and sweet potato cubes with olive oil, salt, pepper, and garlic powder. Spread on a sheet pan and roast 20–25 minutes, flipping halfway.
  2. Rinse rice. Add rice, water (or broth), and salt to a pot. Bring to a boil, cover, reduce to low, and simmer 15 minutes. Rest 5 minutes, then fluff.
  3. Pat chicken dry. Rub with 1 tbsp olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
  4. Grill pan or skillet over medium-high heat. Cook chicken 5–7 minutes per side until cooked through (165°F). Rest 5 minutes, then slice.
  5. Plate with a scoop of rice, roasted veggies, and sliced herb chicken. Drizzle with lemon juice if using.

Notes

  • Use chicken broth for more flavorful rice.
  • Adjust seasonings to taste.
  • Store meal preps in airtight containers for up to 4 days.

Nutrition

Keywords: chicken rice and roasted vegetables, herb grilled chicken, healthy chicken dinner, chicken rice bowl, roasted vegetable meal prep, high protein meal prep

Find it online: https://zoerecipe.com/chicken-rice-and-roasted-vegetables-recipe/