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GRILLED CHICKEN AND ROASTED VEGETABLES
10

GRILLED CHICKEN AND ROASTED VEGETABLES

NUTRITION
HEALTHY RECIPES
Feb 10, 2025

GRILLED CHICKEN AND ROASTED VEGETABLES

This grilled chicken and roasted vegetables dish is a nutritious, well-balanced meal that is simple to prepare yet packed with flavour. The grilled chicken breast provides a lean source of protein, essential for muscle repair and overall health. Meanwhile, the roasted zucchini and bell peppers add a colourful, nutrient-dense side full of vitamins and antioxidants. A light drizzle of olive oil enhances the natural flavours of the ingredients while keeping the meal low in unhealthy fats. Whether you’re looking for a quick weeknight dinner, a meal-prep option, or a post-workout meal, this dish is a fantastic choice. The smoky, charred chicken pairs beautifully with the caramelised roasted vegetables, creating a satisfying, wholesome meal that supports a healthy lifestyle without sacrificing taste.

RECIPE CATEGORY

Entrée, Lunch, Dinner

SERVING SIZE

1

CUISINE

Mediterranean, American

PREPARATION/TECHNIQUES

Grill, Roast, 5 Ingredients or Less

OCCASION/HOLIDAY

Healthy Eating, Backyard BBQ, Summer, Post-Workout Meal, Quick Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Protein, Low Fat, Low Sodium, Quick & Easy, Wheat / Gluten-Free

DISH TYPE

Entrée

INGREDIENTS

The following are the ingredients we need to prepare the chicken and roasted vegetables.

  • 100g grilled chicken breast
  • 20g zucchini, sliced
  • 20g bell peppers, sliced
  • ½ tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 180 kcal
  • Protein: 30g
  • Carbohydrates: 5g
  • Fibre: 2g
  • Fat: 5g
  • Saturated Fat: 1g
  • Sodium: 60mg
  • Sugar: 2g

PREPARATION

  • Preheat The Grill And Oven: Set a grill pan or outdoor grill to medium-high heat. Preheat the oven to 200°C (400°F) to roast the vegetables.
  • Prepare The Chicken: Pat the chicken breast dry with a paper towel. Lightly coat it with half of the olive oil and season with salt and pepper if desired.
  • Grill The Chicken: Place the chicken on the hot grill and cook for 5-6 minutes on one side. Flip and cook for another 5-6 minutes until fully cooked, with an internal temperature of 75°C (165°F). Remove from the grill and let it rest for a few minutes.
  • Prepare The Vegetables: In a mixing bowl, toss the zucchini and bell peppers with the remaining olive oil. Spread them in a single layer on a baking tray.
  • Roast The Vegetables: Place the tray in the preheated oven and roast for 12-15 minutes, flipping halfway through, until the vegetables are tender and slightly caramelised.
  • Assemble And Serve: Slice the grilled chicken and plate it alongside the roasted vegetables. Serve immediately while warm.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for you when making this chicken and roasted vegetables dish.

  • Marinate For Extra Flavour: Marinate the chicken in olive oil, lemon juice and herbs for at least 30 minutes before grilling for added flavour.
  • Use A Meat Thermometer: To ensure the chicken is cooked perfectly, check that the internal temperature reaches 75°C (165°F).
  • Even Roasting: Cut vegetables into uniform sizes to ensure even roasting and prevent some pieces from burning while others remain undercooked.
  • Let The Chicken Rest: Resting the grilled chicken for a few minutes before slicing helps retain its juices and keeps it tender.
  • Enhance The Taste: Sprinkle a pinch of smoked paprika, garlic powder, or Italian herbs over the vegetables before roasting for additional depth of flavour.
  • Adjust Texture: If you prefer a crispier texture for the vegetables, roast them for a few extra minutes under the grill setting.
  • Grilling Alternative: If you don’t have a grill, pan-sear the chicken over medium-high heat in a skillet for the same delicious flavour.

VARIATIONS

  • Spicy Twist: Add a dash of chilli flakes or cayenne pepper to the vegetables for a spicier version.
  • Garlic Infusion: Toss minced garlic with the vegetables before roasting for extra aromatic depth.
  • Vegetarian Swap: Replace the chicken with grilled tofu or chickpeas for a plant-based protein alternative.
  • Creamy Addition: Drizzle a little tahini sauce or Greek yoghurt dressing over the dish for extra creaminess.
  • Extra Greens: Serve over a bed of fresh spinach or rocket for added fibre and nutrients.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
  • Freezing: Freeze grilled chicken separately for up to 2 months. Thaw overnight in the fridge before reheating. Roasted vegetables are best eaten fresh, as their texture changes when frozen.
  • Meal Prep Tip: Prepare multiple servings and store them in meal prep containers for easy grab-and-go lunches throughout the week.

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