Learn how to make a quick and easy marinated chicken with veggie rice recipe that’s both healthy and delicious. Perfect for busy weeknights or meal prepping!
Introduction: A Healthy Meal in No Time
Looking for a meal that’s flavorful, nutritious, and easy to make? This quick and easy marinated chicken with veggie rice recipe is your answer! Whether you’re prepping meals for the week or whipping up dinner after a long day, this dish combines juicy, tender chicken with vibrant vegetables for a well-balanced plate.
Plus, it’s perfect for fitness enthusiasts and health-conscious foodies alike. Let’s dive in and bring this tasty recipe to life!
Ingredients You’ll Need
Gather these simple ingredients, and you’ll be ready to cook:
For the Marinated Chicken:
• 2 boneless, skinless chicken breasts
• 2 tbsp olive oil
• 2 tbsp soy sauce or coconut aminos
• 1 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp oregano
• Salt and pepper to taste
For the Veggie Rice:
• 1 cup brown or jasmine rice (or cauliflower rice for a low-carb option)
• 1 tbsp olive oil
• 1 bell pepper, diced
• 1 zucchini, chopped
• 1 carrot, grated
• 1 cup spinach or kale, chopped
• ½ tsp turmeric (optional, for color and anti-inflammatory benefits)
• Salt and pepper to taste
Step-by-Step Instructions
1. Marinate the Chicken
In a bowl, whisk together olive oil, soy sauce, lemon juice, garlic, paprika, oregano, salt, and pepper. Add the chicken breasts, ensuring they’re well-coated. Cover and refrigerate for at least 30 minutes (or overnight for deeper flavor).
Pro Tip: Short on time? Even a quick 15-minute marinade will add great flavor!
2. Cook the Rice
While the chicken marinates, cook the rice according to package instructions. For added nutrients, try using bone broth instead of water.
Quick Tip: Want to cut carbs? Swap regular rice for cauliflower rice — it cooks in just a few minutes!
3. Sauté the Veggies
Heat olive oil in a pan over medium heat. Add the bell pepper, zucchini, and carrot, sautéing for 5-7 minutes until tender. Toss in the spinach or kale and cook until wilted. Season with salt, pepper, and turmeric for an extra boost of flavor and color.
4. Cook the Chicken
In a hot skillet, cook the marinated chicken breasts for 6-7 minutes on each side, or until cooked through and golden brown. Let them rest for a few minutes before slicing.
5. Assemble Your Plate
Fluff the rice with a fork and mix it with the sautéed veggies. Serve the sliced chicken on top, and garnish with fresh herbs or a squeeze of lemon for brightness.
Why You’ll Love This Recipe
• Quick & Easy: Ready in under 45 minutes!
• Nutritious & Balanced: Packed with lean protein, fiber, and essential vitamins.
• Versatile: Swap out veggies or add your favorite spices to make it your own.
• Meal-Prep Friendly: Make a big batch for lunches throughout the week.
Health Benefits of Chicken and Veggie Rice
• Protein Power: Chicken is a fantastic source of lean protein, which helps build muscle and keeps you full longer.
• Gut-Healthy Veggies: Loaded with fiber and antioxidants, vegetables support digestion and overall health.
• Energy-Boosting Carbs: Whole grains like brown rice provide lasting energy without blood sugar spikes.
Fun Fact: Turmeric, used in the rice, contains curcumin — a powerful anti-inflammatory compound!
Tips for Customizing Your Dish
• Spice It Up: Add chili flakes or cayenne for a kick.
• Go Low-Carb: Use cauliflower rice or quinoa instead of traditional rice.
• Add a Sauce: A drizzle of tahini, yogurt dressing, or avocado crema takes this dish to the next level.
Conclusion: Your New Favorite Go-To Meal
This quick and easy marinated chicken with veggie rice recipe proves that healthy eating doesn’t have to be complicated. With minimal prep and wholesome ingredients, you’ll have a delicious, nourishing meal ready in no time.
Whether you’re fueling up after a workout or feeding your family, this dish is sure to become a regular on your weekly menu. Give it a try, and let me know how you like it!
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