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GRILLED GARLIC CHICKEN WITH ROASTED VEGGIES
01

GRILLED GARLIC CHICKEN WITH ROASTED VEGGIES

NUTRITION
HEALTHY RECIPES
Feb 03, 2025

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.

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