Grilled Chicken with Roasted Veggies and Greens

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Description: Grilled Chicken with Roasted Veggies and Greens is a wholesome, nutritious dish that combines tender grilled chicken with flavorful roasted vegetables and a fresh mix of greens. This vibrant meal is full of color, texture, and flavor, making it the perfect option for a healthy weeknight dinner or meal prep. The grilled chicken provides lean protein, while the roasted veggies add a touch of sweetness and richness, all enhanced by a light dressing for extra freshness.

Origin: This dish is a classic example of Mediterranean-inspired cuisine, where grilled meats and roasted vegetables are a staple. The use of fresh greens adds a light, refreshing contrast to the savory flavors, making this meal both satisfying and nutritious.

Ingredients (for 4 servings):

For the Grilled Chicken:

  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano (or thyme)
  • Salt and pepper to taste

For the Roasted Veggies:

  • 1 medium zucchini, sliced
  • 1 red bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1 medium red onion, sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon dried oregano or Italian seasoning

For the Greens:

  • 4 cups mixed greens (e.g., spinach, arugula, and romaine)
  • 1 tablespoon balsamic vinegar or lemon juice (optional)
  • 1 tablespoon olive oil (optional)
  • Salt and pepper to taste

Instructions:

  1. Marinate the chicken: In a bowl, whisk together the olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper. Place the chicken breasts in the marinade, cover, and refrigerate for at least 30 minutes (or up to 2 hours) to allow the flavors to infuse.
  2. Prepare the roasted veggies: Preheat the oven to 400°F (200°C). On a baking sheet, toss the zucchini, bell pepper, cherry tomatoes, and red onion with olive oil, salt, pepper, and dried oregano. Spread the veggies out evenly on the baking sheet. Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
  3. Grill the chicken: While the veggies are roasting, heat a grill or grill pan over medium-high heat. Remove the chicken breasts from the marinade and grill for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is cooked through.
  4. Prepare the greens: While the chicken and veggies are cooking, toss the mixed greens in a bowl with olive oil, balsamic vinegar (or lemon juice), and a pinch of salt and pepper. You can adjust the amount of olive oil and vinegar to your preference for a light dressing.
  5. Assemble the dish: Once everything is cooked, slice the grilled chicken and arrange it over a bed of the fresh greens. Top with the roasted veggies and serve.
  6. Serve: Serve immediately as a satisfying, healthy meal. Optionally, garnish with fresh herbs like parsley or basil for added flavor and color.
  7. Enjoy: This simple yet flavorful meal is packed with lean protein, healthy fats, and a variety of veggies for a well-rounded dish.

Tips for Success:

  • Marinate the chicken: Allowing the chicken to marinate for at least 30 minutes ensures the meat stays tender and flavorful. You can also marinate the chicken overnight for extra flavor.
  • Roast vegetables evenly: Make sure to spread the vegetables out in a single layer on the baking sheet to ensure they roast evenly and develop a nice caramelized flavor.
  • Adjust the seasoning: Feel free to customize the seasoning to your taste. Add some chili flakes for heat, or sprinkle some grated Parmesan cheese over the roasted veggies for extra flavor.

Recommendations:

  • Serve this dish with a side of quinoa, brown rice, or couscous for added carbs if you want a heartier meal.
  • Pair it with a light white wine like Sauvignon Blanc or a refreshing sparkling water for a healthy beverage option.

Nutrition (per serving, approximate):

  • Calories: 350-400
  • Protein: 35g
  • Carbohydrates: 20g
  • Fat: 20g
  • Fiber: 5g
  • Sugar: 8g
  • Sodium: 450mg

Grilled Chicken with Roasted Veggies and Greens is a nutritious, flavorful meal that’s easy to prepare and perfect for any occasion. Whether you’re looking for a light dinner or a meal prep option, this dish is sure to satisfy!

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