Mediterranean Grilled Honey Garlic Chicken with Veggie Rice

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🍗 Mediterranean Grilled Honey Garlic Chicken with Veggie Rice

🥣 Description

This Mediterranean-inspired grilled chicken dish is infused with the irresistible flavors of honey, garlic, olive oil, and lemon, balanced with aromatic herbs. The juicy, marinated chicken is grilled to perfection and served alongside a colorful veggie rice — a wholesome blend of rice, bell peppers, zucchini, spinach, and herbs.
It’s light yet satisfying, perfect for meal prep, family dinners, or summer grilling!

🧂 Ingredients

For the Chicken Marinade

  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g)

  • 3 tbsp olive oil

  • 2 tbsp honey

  • 3 cloves garlic, minced

  • 2 tbsp lemon juice (freshly squeezed)

  • 1 tsp dried oregano

  • 1 tsp paprika

  • ½ tsp ground black pepper

  • 1 tsp salt

  • Optional: pinch of red chili flakes (for heat)

For the Veggie Rice

  • 1½ cups basmati or jasmine rice (uncooked)

  • 3 cups low-sodium chicken broth or water

  • 1 tbsp olive oil or butter

  • 1 small onion, finely chopped

  • 1 red bell pepper, diced

  • 1 small zucchini, diced

  • 1 carrot, grated

  • 1 cup baby spinach, chopped

  • 1 tsp dried basil or Italian seasoning

  • Salt and pepper to taste

  • Optional garnish: chopped parsley, lemon wedges

👩‍🍳 Instructions

Step 1: Marinate the Chicken

  1. In a bowl, whisk together olive oil, honey, garlic, lemon juice, oregano, paprika, salt, and pepper.

  2. Add chicken breasts and coat them evenly.

  3. Cover and refrigerate for at least 30 minutes (or up to 4 hours for deeper flavor).

Step 2: Prepare the Veggie Rice

  1. In a large skillet, heat olive oil or butter over medium heat.

  2. Add chopped onion and sauté until translucent.

  3. Stir in bell pepper, zucchini, and carrot. Cook for 3–4 minutes until slightly tender.

  4. Add rice, basil, salt, and pepper. Stir to coat.

  5. Pour in chicken broth. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes or until rice is cooked.

  6. Stir in spinach and let it wilt. Fluff the rice with a fork.

Step 3: Grill the Chicken

  1. Preheat your grill (or grill pan) to medium-high heat.

  2. Remove chicken from marinade; discard leftover marinade.

  3. Grill for 6–7 minutes per side (or until internal temperature reaches 165°F / 74°C).

  4. Let rest for 5 minutes before slicing.

Step 4: Assemble & Serve

Serve sliced honey garlic chicken over veggie rice. Garnish with parsley and lemon wedges.

📝 Notes

  • You can substitute chicken thighs for a juicier version.

  • If you don’t have a grill, use a cast-iron skillet or oven broiler.

  • Make it gluten-free by ensuring broth and seasonings are certified gluten-free.

  • Leftovers store well in the fridge for up to 4 days or freeze up to 2 months.

💡 Tips

  • For juicier chicken: Don’t overcook — use a thermometer!

  • Marination time: The longer, the better (up to 4 hours).

  • Rice variation: Try brown rice or quinoa for added fiber.

  • Meal prep: Store chicken and rice separately to maintain texture.

  • Flavor boost: Add a drizzle of tzatziki or garlic yogurt sauce on top.

🍽️ Servings

  • Serves: 4 people

  • Prep Time: 15 minutes

  • Cook Time: 25 minutes

  • Total Time: 40 minutes

🔢 Nutritional Information (Per Serving)

Nutrient Amount
Calories 435 kcal
Protein 38 g
Carbohydrates 38 g
Fat 13 g
Saturated Fat 2 g
Fiber 3 g
Sugar 7 g
Sodium 540 mg
Cholesterol 105 mg

(Values are approximate and vary based on ingredients.)

🌿 Health Benefits

  1. High in Protein: Supports muscle repair and energy.

  2. Rich in Antioxidants: Garlic, bell peppers, and spinach boost immunity.

  3. Heart-Healthy Fats: Olive oil provides beneficial monounsaturated fats.

  4. Balanced Meal: Includes lean protein, whole grains, and veggies.

  5. Low in Processed Sugar: Naturally sweetened with honey.

❓ Frequently Asked Questions

Q1. Can I bake the chicken instead of grilling?
✅ Yes! Bake at 400°F (200°C) for 20–25 minutes or until fully cooked.

Q2. Can I use brown rice?
✅ Absolutely — increase cooking time to 35–40 minutes and add ½ cup extra broth.

Q3. How can I make it vegetarian?
🌱 Replace chicken with grilled tofu or chickpeas, and use vegetable broth.

Q4. What sauces go well with this dish?
🥣 Tzatziki, tahini-garlic sauce, or a squeeze of fresh lemon are excellent choices.

Q5. Can I meal prep this recipe?
✅ Yes! Store in airtight containers (up to 4 days refrigerated). Reheat gently to keep the chicken tender.

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