Grilled Chicken with Roasted Vegetables – Healthy Chicken Dinner Recipe
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| Grilled Chicken with Roasted Vegetables – Healthy Chicken Dinner Recipe |
Why Choose Grilled Chicken and Roasted Vegetables?
Grilled chicken is an excellent source of lean protein, low in fat, and can be flavored with a variety of spices and herbs to suit your taste. Pairing it with roasted vegetables adds fiber, vitamins, and antioxidants to your meal, making it not only healthy but also satisfying. Roasting vegetables brings out their natural sweetness and depth of flavor, while grilling chicken keeps it juicy and tender.
Unlike fried or heavily processed foods, this dish is low in unhealthy fats and free from refined sugars. It’s a great option for those looking to maintain a balanced diet, whether you’re focusing on weight loss, muscle building, or just eating cleaner.
The Ingredients You’ll Need for Grilled Chicken and Roasted Vegetables
This recipe uses simple, wholesome ingredients that you likely already have in your kitchen. Here’s what you’ll need:
For the Grilled Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- Juice of 1 lemon
For the Roasted Vegetables:
- 2 medium zucchinis, sliced
- 1 red bell pepper, cut into strips
- 1 yellow bell pepper, cut into strips
- 1 large red onion, cut into wedges
- 1 cup cherry tomatoes
- 1 cup baby carrots, halved
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- Salt and pepper to taste
How to Make Grilled Chicken with Roasted Vegetables
1. Marinate the Chicken
Start by preparing the chicken. In a small bowl, combine the olive oil, garlic powder, onion powder, paprika, ground cumin, oregano, and a pinch of salt and pepper. Squeeze the juice of one lemon into the mixture and whisk everything together until well combined.
Place the chicken breasts in a shallow dish or resealable plastic bag and pour the marinade over the chicken. Make sure each piece is well coated. Allow the chicken to marinate for at least 30 minutes in the refrigerator (or up to 2 hours for more intense flavor).
2. Preheat the Grill
While the chicken is marinating, preheat your grill to medium-high heat. If you’re using a grill pan, heat it over medium-high on the stovetop. Once the grill is hot, lightly oil the grates with a paper towel dipped in oil or use a non-stick spray to prevent the chicken from sticking.
3. Prepare the Vegetables
While the chicken marinates, prepare your vegetables. Cut the zucchini, bell peppers, onion, and carrots as indicated above. Place all the vegetables in a large mixing bowl, add the olive oil, garlic powder, dried thyme, salt, and pepper. Toss to coat the vegetables evenly with the seasoning mixture.
Once the vegetables are coated, spread them in a single layer on a baking sheet lined with parchment paper for easy cleanup. Preheat your oven to 400°F (200°C) and roast the vegetables for 20-25 minutes, or until they’re tender and slightly browned. You can toss them halfway through cooking for even roasting.
4. Grill the Chicken
Once the grill is hot, place the marinated chicken breasts on the grill. Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is fully cooked. Avoid pressing down on the chicken with tongs to ensure it stays juicy.
5. Serve the Grilled Chicken with Roasted Vegetables
Once the chicken is cooked, remove it from the grill and let it rest for 5 minutes. This allows the juices to redistribute, making the chicken even more tender and flavorful.
Serve the grilled chicken alongside the roasted vegetables. You can garnish the dish with fresh herbs like parsley or basil for a pop of color and extra flavor. If desired, add a drizzle of balsamic glaze over the vegetables for added sweetness.
Why Grilled Chicken with Roasted Vegetables is a Perfect Healthy Meal
1. Low in Calories, High in Nutrients
This dish is rich in essential vitamins and minerals, thanks to the colorful mix of vegetables. Vegetables like zucchini, bell peppers, and carrots are high in fiber, which helps with digestion, and packed with antioxidants, which help fight inflammation in the body. The grilled chicken provides lean protein, which is crucial for muscle repair and maintenance.
2. Quick and Easy to Prepare
With minimal prep time, this meal can be prepared in under an hour. The chicken marinates while you prep the vegetables and preheat the grill and oven, making it a time-efficient choice for a healthy dinner. You can even prepare the vegetables ahead of time to save even more time during the week.
3. Customizable to Your Taste
You can easily adjust the seasoning for both the chicken and the vegetables to suit your taste. For a spicier kick, add cayenne pepper or chili flakes to the chicken marinade. For the vegetables, you can experiment with different herbs like rosemary or oregano. Add or remove vegetables based on what’s in season or what you have available in your kitchen.
4. Great for Meal Prep
This recipe is perfect for meal prepping. You can grill extra chicken and roast additional vegetables to enjoy throughout the week. The grilled chicken will stay tender and flavorful for several days when stored in an airtight container in the fridge, making it an easy option for quick meals on busy days.
Variations You Can Try
- Swap the Chicken for Turkey: For a leaner protein, you can substitute the chicken breasts with turkey cutlets. They will cook similarly and provide a similar flavor profile.
- Change the Vegetables: Use any vegetables you prefer, such as sweet potatoes, asparagus, or Brussels sprouts.
- Make It Spicy: Add jalapeños to the roasted vegetables or include some hot sauce in the marinade to add a little heat to the dish.
Conclusion
This Grilled Chicken with Roasted Vegetables recipe is a perfect choice for anyone looking for a healthy dinner option that’s both satisfying and easy to prepare. Packed with nutrients and full of flavor, it’s a dish that can be customized to suit your taste and dietary needs. Whether you’re cooking for yourself or a group, this recipe will be a hit every time!
Enjoy your healthy, delicious meal!
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