Introduction
Pansy’s Lemon Herb Grilled Chicken & Vegetable Bowl is a fresh and satisfying meal filled with bright flavors and colorful vegetables. Tender chicken is seasoned with lemon, garlic, and herbs, then grilled and served with roasted or grilled vegetables over brown rice or quinoa. It’s a simple way to enjoy a lighter meal without giving up flavor, making it perfect for lunch, dinner, or meal prep.
Ingredients
For the Lemon Herb Chicken
- 1½ pounds boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Juice of 1 large lemon
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- ½ teaspoon dried thyme
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Vegetables
- 1 medium zucchini, sliced
- 1 medium yellow squash, sliced
- 1 red bell pepper, sliced
- 1 small red onion, sliced
- 1 cup broccoli florets
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- Salt and black pepper to taste
For the Bowls
- 2 cups cooked brown rice or quinoa
- Fresh lemon wedges for serving
- Fresh parsley for garnish, optional
Directions
1. Marinate the chicken.
In a bowl, combine the olive oil, lemon juice, garlic, oregano, parsley, thyme, paprika, salt, and black pepper. Add the chicken and coat well. Cover and refrigerate for at least 30 minutes.
2. Prepare the vegetables.
Place the zucchini, yellow squash, bell pepper, red onion, and broccoli in a large bowl. Drizzle with olive oil and season with garlic powder, salt, and black pepper. Toss until evenly coated.
3. Grill the chicken.
Preheat the grill or grill pan to medium-high heat. Grill the chicken for about 5–7 minutes per side, depending on thickness, until the thickest part reaches an internal temperature of 165°F. Remove from the grill and allow it to rest for about 5 minutes before slicing.
4. Cook the vegetables.
Grill the vegetables until tender and lightly charred, turning as needed. You can also roast them in a 425°F oven for about 20–25 minutes.
5. Assemble the bowls.
Divide the cooked brown rice or quinoa among four bowls. Top each with sliced lemon herb chicken and vegetables.
6. Serve.
Garnish with fresh parsley and serve with a lemon wedge for an extra burst of fresh flavor.
Cooking Tips
For even cooking, pound thicker chicken breasts to a similar thickness before marinating. Don’t skip the resting time after grilling—the chicken will retain more of its juices. You can also prepare the chicken and vegetables ahead of time for easy meal-prep lunches.
Serving Suggestions
Serve the bowl as-is for a complete meal, or add sliced avocado, fresh spinach, cucumber, or a spoonful of plain Greek yogurt. For a lower-carbohydrate option, replace the brown rice or quinoa with cauliflower rice or extra vegetables.
Storage & Reheating
Store leftover chicken, vegetables, and rice or quinoa in an airtight container in the refrigerator for up to 3–4 days. Reheat until thoroughly hot. For meal prep, divide the ingredients into individual containers for convenient lunches or dinners.
Nutrition Information
Estimated per serving (4 servings):
Calories: approximately 450–500 calories
Protein: approximately 40–45 g
Carbohydrates: approximately 35–40 g
Fat: approximately 15–18 g
Fiber: approximately 5–7 g
Nutrition values are estimates and will vary depending on the exact ingredients, portion sizes, and whether brown rice or quinoa is used.