Lemon-Herb Roasted Chicken and Summer Vegetable Bowls

Tender chicken breast roasted with fresh summer vegetables and bright lemon-herb seasoning, served over fluffy brown rice for a wholesome and satisfying meal.

• Prep: 20 min
• Cook: 30 min
• Total: 50 min
• Servings: 2
• Cuisine: American
• Difficulty: Easy
• Cost: $4.36/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• High-Protein

Tags

• roast
• healthy
• fresh
• savory
• quick

Ingredients

• 10 ounce chicken breast (boneless, skinless)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest (fresh)
• 1 tablespoon lemon juice (fresh)
• 2 clove garlic (minced)
• 0.5 teaspoon dried oregano
• 0.25 teaspoon black pepper
• 1 cup asparagus spears (trimmed and cut into 1-inch pieces)
• 1 cup cherry tomatoes (halved)
• 0.5 cup brown rice (uncooked)
• 1 cup vegetable broth
• 0.25 cup fresh parsley (chopped)
• 0.5 teaspoon salt

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine 1 tablespoon olive oil, fresh lemon zest, 1 tablespoon fresh lemon juice, minced garlic, 1/2 teaspoon dried oregano, 1/4 teaspoon black pepper, and 1/4 teaspoon salt. Stir well to combine.
3. Add the chicken breast to the bowl and toss to coat evenly with the marinade. Let sit for 10 minutes while you prep the vegetables.
4. On the prepared baking sheet, spread out the asparagus spears and cherry tomatoes. Drizzle with 1/2 tablespoon olive oil (not listed above, please make sure ingredient list and instructions have correct quantities). Season with a pinch of salt.
5. Add the marinated chicken breast to the baking sheet, placing it among the vegetables. Roast for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F or 74°C) and vegetables are tender-crisp.
6. While the chicken and vegetables are roasting, prepare the brown rice. In a small saucepan, combine 1/2 cup uncooked brown rice with 1 cup vegetable broth (or water) and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until the liquid is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
7. Once roasted, remove the chicken and vegetables from the oven. Slice the chicken breast against the grain.
8. Divide the cooked brown rice between two serving bowls. Top each with sliced chicken breast and the roasted asparagus and cherry tomatoes.
9. Garnish with fresh parsley, if desired, and serve immediately.

Notes

This meal keeps well in airtight containers for 3-4 days in the refrigerator, making it perfect for quick lunches or dinners. Reheat gently in the microwave or oven until warmed through.

Nutrition (per serving)

• Calories: 425
• Protein: 36.5 g
• Carbohydrates: 42.8 g
• Fat: 12 g
• Fiber: 3.1 g
• Sodium: 1255 mg
• Saturated Fat: 1.7 g
• Sugar: 3.7 g
• Cholesterol: 100 mg