Healthy Grilled Chicken Recipe
created by
Amanda G. 03/31/2024
"Marinated grilled chicken broccoli brown rice olive oil"
Ingredients
- 4 skinless chicken breasts or thighs
- 2 cups broccoli florets
- 1 cup brown rice
- 2 tablespoons olive oil
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- 1. In a bowl, mix olive oil, soy sauce, lemon juice, garlic powder, paprika, salt, and pepper to create a marinade.
- 2. Add the skinless chicken breasts or thighs to the marinade, ensuring they are well coated. Let them marinate for at least 30 minutes (or up to 2 hours in the refrigerator).
- 3. While the chicken is marinating, cook the brown rice according to package instructions.
- 4. Steam or boil the broccoli florets until tender, about 5-7 minutes.
- 5. Preheat the grill or a grill pan over medium-high heat. Grill the marinated chicken for about 6-7 minutes on each side, or until fully cooked (internal temperature should reach 165°F).
- 6. Serve the grilled chicken alongside the brown rice and steamed broccoli.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 1g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
This Healthy Grilled Chicken Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The broccoli adds fiber and essential vitamins, while brown rice provides complex carbohydrates for sustained energy. This dish fits well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed with lemon vinaigrette for extra fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
grilled chicken recipe
Follow the same recipe but experiment with different marinades like teriyaki or barbecue.
grilled chicken breast recipe
Use only chicken breasts and adjust cooking time to ensure they remain juicy.
grilled chicken thighs recipe
Opt for chicken thighs for a richer flavor; they may require slightly longer cooking time.
grilled chicken and rice recipe
Incorporate spices like cumin or turmeric into the rice for added flavor.
grilled chicken with broccoli recipe
Add a cheese topping to the broccoli for a creamy twist.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure it is fully thawed before marinating and grilling.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the marinade.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I grill the chicken in the oven?
Yes, you can bake the marinated chicken at 400°F for about 20-25 minutes.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Grilled Chicken Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for anyone on a weight loss journey. Not only is it easy to prepare, but it also offers a satisfying meal that feels indulgent without the guilt. The combination of flavors and textures ensures that you won't miss out on taste while staying committed to your health goals. Plus, it's versatile enough to be enjoyed at home or on the go, making it a convenient option for busy lifestyles.
Recipe created by Fitmate Coach; inspired by Amanda G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Marinated grilled chicken broccoli brown rice olive oil"
"Mouth watering Excellent job on the portion control!"