Grilled Chicken with Garlic Veggie Medley & Fluffy Rice!

🍗 Grilled Chicken with Garlic Veggie Medley & Fluffy Rice

🍽️ Serves: 3–4

⏰ Prep Time: 20 minutes

🔥 Cook Time: 25 minutes

⭐ Difficulty: Easy to Medium

🧂 Ingredients

🐔 For the Grilled Chicken:

• 2 large chicken breasts (or 4 small fillets)

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 2 cloves garlic, minced

• 1 tsp dried oregano (or mixed herbs)

• ½ tsp paprika

• Salt and pepper to taste

🥦 For the Garlic Veggie Medley:

• 1 tbsp olive oil or butter

• 1 small zucchini, sliced

• 1 small red bell pepper, chopped

• 1 small carrot, thinly sliced

• 1 cup broccoli florets

• 2 cloves garlic, minced

• Salt and pepper to taste

• Optional: 1 tsp soy sauce or lemon juice for extra flavour

🍚 For the Fluffy Rice:

• 1 cup long-grain rice (like basmati or jasmine)

• 2 cups water or chicken stock

• 1 tbsp butter or olive oil

• Salt to taste

👩‍🍳 Instructions

Step 1: Marinate the Chicken

1. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, paprika, salt, and pepper.

2. Add chicken and coat well.

3. Let marinate for at least 20 minutes (or up to 4 hours in the fridge for deeper flavour).

Step 2: Cook the Rice

1. Rinse rice under cold water until the water runs clear.

2. In a saucepan, bring water (or stock) to a boil with salt and butter.

3. Add rice, cover, and reduce heat to low.

4. Cook for 12–15 minutes, until water is absorbed.

5. Turn off the heat and let it sit covered for 5 minutes, then fluff gently with a fork.

Step 3: Grill the Chicken

1. Preheat your grill or grill pan over medium-high heat.

2. Lightly oil the surface to prevent sticking.

3. Grill chicken for 5–6 minutes per side, or until the internal temperature reaches 75°C / 165°F.

4. Let the chicken rest for 5 minutes before slicing.

Step 4: Prepare the Garlic Veggie Medley

1. Heat olive oil or butter in a large pan over medium heat.

2. Add minced garlic and sauté for 30 seconds until fragrant.

3. Add carrots first (they take longer to soften), then broccoli, zucchini, and bell pepper.

4. Stir-fry for 4–5 minutes until tender-crisp.

5. Season with salt, pepper, and a splash of soy sauce or lemon juice if desired.

Step 5: Serve

• Place a serving of fluffy rice on each plate.

• Top with grilled chicken slices.

• Add a generous portion of garlic veggie medley on the side.

• Drizzle extra olive oil or lemon juice over the top for a Mediterranean touch.

🌿 Optional Garnishes

• Fresh herbs: parsley, basil, or coriander

• Sprinkle of grated Parmesan cheese or sesame seeds

• Side of yogurt-garlic sauce or tzatziki

💡 Q&A Section

Q1: Can I use brown rice or quinoa instead of white rice?
👉 Yes! Brown rice adds more fibre (just cook for 35–40 minutes), and quinoa is quicker (15 minutes).

Q2: What’s the best way to grill chicken without drying it out?
👉 Don’t overcook! Use medium-high heat, oil the grill, and let the chicken rest before slicing to lock in juices.

Q3: Can I use frozen vegetables?
👉 Absolutely — thaw and pat dry first to avoid extra water. Stir-fry them briefly for the best texture.

Q4: Can I bake the chicken instead of grilling?
👉 Yes. Bake at 200°C (400°F) for 20–25 minutes or until cooked through. Finish under the grill for a charred look.

Q5: Can I make this meal ahead of time?
👉 Yes! It’s great for meal prep. Store rice, veggies, and chicken separately in airtight containers in the fridge for up to 3 days.

Q6: What sauces go well with this?
👉 Garlic yogurt sauce, tzatziki, honey mustard, or a light lemon herb vinaigrette all complement it beautifully.

🍷 Serving Suggestion

Pair this meal with:

• A crisp white wine (like Sauvignon Blanc or Pinot Grigio)

• Or a refreshing sparkling water with lemon slices