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.