GRILLED GARLIC CHICKEN WITH ROASTED VEGGIES
This Grilled Garlic Chicken with Roasted Veggies is a delicious and nutritious meal that’s perfect for any occasion. The combination of tender, juicy chicken breast with perfectly grilled broccoli and bell peppers offers a rich, smoky flavour enhanced by garlic and olive oil. It’s a high-protein, low-fat dish that supports a healthy lifestyle without compromising on taste. Whether you’re looking for a quick weekday dinner or a nutritious post-workout meal, this simple yet satisfying dish is an excellent choice. Plus, it’s naturally gluten-free, making it a great option for those with dietary restrictions. With minimal ingredients and a short cooking time, this grilled garlic chicken recipe is ideal for busy individuals who want a wholesome meal in under 30 minutes. Serve it as is or pair it with a light salad, quinoa or a whole grain side for added fibre and nutrients.
RECIPE CATEGORY
Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Barbecue / Grill, Sauté
OCCASION/HOLIDAY
Summer, Picnic, Backyard BBQ, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Low Fat, High Protein, Gluten-Free, Quick & Easy
DISH TYPE
Grilled Chicken
INGREDIENTS
The following are the ingredients we need to prepare this grilled garlic chicken and veggies.
- 100g chicken breast
- 50g broccoli florets
- 50g bell peppers, sliced
- 1 tsp olive oil
- ½ tsp garlic powder
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 180
- Protein: 28g
- Carbohydrates: 6g
- Fibre: 2g
- Fat: 5g
- Saturated Fat:7g
- Sodium: 150mg
- Sugar: 2g
PREPARATION
Here is a step-by-step guide to preparing this grilled garlic chicken recipe.
- Preheat The Grill: Set your grill to medium-high heat (about 200°C). If using a stovetop grill pan, heat it over medium-high until hot.
- Prepare The Chicken: Pat the chicken breast dry with a paper towel. This helps achieve a better sear. Brush it with olive oil and season evenly with garlic powder, salt and pepper.
- Prepare The Vegetables: In a bowl, toss the broccoli florets and bell pepper slices with the remaining olive oil, salt and pepper. Ensure they are well coated for even grilling.
- Grill The Chicken: Place the chicken on the preheated grill and cook for 5-7 minutes per side. Avoid flipping too soon to ensure proper grill marks. The chicken is done when the internal temperature reaches 75°C.
- Grill The Vegetables: Place the vegetables in a grill basket or directly on the grill. Turn them occasionally, grilling for about 5 minutes or until tender and slightly charred.
- Rest The Chicken: Once cooked, transfer the chicken to a plate and let it rest for 2-3 minutes. This helps retain its juices and keeps it tender.
- Slice And Serve: Slice the chicken against the grain for a more tender bite and serve it alongside the grilled veggies. Enjoy immediately!
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some tips to help you prepare this grilled garlic chicken with veggies.
- Use A Meat Thermometer: Checking the internal temperature ensures the chicken is cooked safely without drying out.
- Preheat The Grill Properly: A hot grill prevents the chicken from sticking and creates better grill marks.
- Marinate For Extra Flavour: If you have extra time, marinate the chicken in olive oil, garlic and lemon juice for 30 minutes to enhance the taste.
- Cut Vegetables Evenly: Slicing the bell peppers into uniform strips ensures they cook at the same rate as the broccoli.
- Avoid Over-Flipping The Chicken: Let it cook undisturbed for a few minutes on each side to develop a nice crust.
- Rest The Chicken Before Slicing: This allows the juices to redistribute, keeping the meat tender and moist.
- Alternative Cooking Method: If you don’t have a grill, use a stovetop grill pan or bake the chicken at 200°C for 20 minutes.
VARIATIONS
- Spicy Version: Add a pinch of chilli flakes or paprika to the seasoning for a spicy kick.
- Lemon Herb Twist: Squeeze fresh lemon juice over the chicken before serving and garnish with chopped parsley.
- Dairy-Free Creaminess: Serve with a side of mashed avocado or dairy-free yoghurt for extra texture.
- Extra Protein: Add a boiled egg or serve with quinoa to increase the protein content.
- Cheesy Finish: Sprinkle some grated parmesan or feta cheese over the vegetables for added richness.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave before serving.
- Freezing: Cooked chicken can be frozen for up to 2 months. Store it in a freezer-safe bag and thaw overnight in the fridge before reheating.
- Meal Prep Tip: Grill multiple chicken breasts at once and store them for quick meals throughout the week.
