This extra healthy roast chicken recipe delivers Mediterranean flavors while keeping your nutrition goals on track.
The succulent roasted chicken pairs beautifully with fiber-rich brown rice and tender seasonal vegetables.
Ready in just 80 minutes, this Greek-inspired dish proves that nutritious cooking doesn’t mean sacrificing taste.
Perfect for health-conscious food lovers who want a satisfying yet light main course that’s both family-friendly and elegant enough for guests.
Fresh and Healthy Ingredients
- Chicken Thighs: 500g skinless, cut into manageable pieces for perfect cooking
- Brown Rice: 1 cup, packed with nutrients and fiber
- Seasonal Vegetables: 4 cups, choose colorful varieties for maximum nutrition
- Olive Oil: 2 tablespoons, heart-healthy option for cooking
- Marinade Mix: Salt, mustard, and 1/2 cup lemon juice for vibrant flavors
- Seasonings: Fresh pepper, herbs like ginger and thyme for enhanced taste
Simple Step-by-Step Instructions
- Rice Preparation: Soak brown rice in cold water for 1 hour to achieve perfect texture
- Marinade Magic: Combine olive oil, mustard, salt, and lemon juice to create a flavorful coating for chicken
- Chicken Prep: Place split thighs in oven tray, coat with marinade, add water and bake
- Rice Cooking: Use 2 1/2 cups water per cup of rice, simmer for 20 minutes until absorbed
- Vegetable Time: Boil vegetables in salted water for 20 minutes, finish with herbs and olive oil
- Serving Success: Portion 120g chicken, 1 cup rice, and plenty of colorful vegetables per plate
Cooking Tips for Perfect Results
Hey there! Let’s chat about making this chicken dish extra special. When you’re marinating the chicken, try pressing the mixture gently into the meat with the back of a spoon – this helps the flavors sink in better.
For the rice, here’s a neat trick: after soaking, give it a gentle rinse until the water runs clear.
This removes extra starch and makes your rice fluffier. Don’t skip the soaking step – it really makes a difference!
Mix It Up: Easy Changes
Want to make this recipe your own? You can switch up the seasonal veggies based on what’s in your fridge – try carrots and broccoli in winter, or zucchini and bell peppers in summer.
If brown rice isn’t your thing, quinoa works great too! For the marinade, Dijon mustard adds a nice kick, but whole grain mustard brings an amazing texture. Keep the basic cooking times the same, and you’re all set!
Serving Ideas
This healthy dish shines when served family-style! Put the golden chicken pieces in the middle of your table, surround them with the colorful veggies, and place the fluffy rice in a separate bowl.
Add a few lemon wedges on the side – a fresh squeeze right before eating makes everything pop! Want to make it even prettier? Sprinkle some fresh herbs on top, like parsley or cilantro.
Storage and Leftovers
Made too much? No problem! This dish keeps well in the fridge for up to 3 days in an airtight container.
The rice might get a bit firm, so when reheating, add a small splash of water and cover your plate with a damp paper towel. The veggies and chicken heat up beautifully in the microwave, and they taste just as good the next day!
Extra healthy roast chicken recipe with brown rice and boiled vegetables
Equipment
- Oven tray
- Saucepan
- Mixing bowl
Ingredients
Main Ingredients
- 500 g chicken thighs, without the skin (18 ounces)
- 1 teaspoon salt
- 2 tablespoons olive oil
- 1 cup brown rice
- 4 cups seasonal vegetables
- freshly ground pepper
- mustard
- 1/2 cup lemon juice
Instructions
- Pour the rice in a bowl and let it soak in cold water for at least one hour before boiling it to soften it up.
- Split the chicken thighs into two pieces and place them in an oven tray. In a separate bowl, mix olive oil, mustard, salt and the lemon juice. Stir it well and cover the chicken thighs with this delicious marinade. Make sure that the marinade covers the whole surface of the chicken thighs for a better taste! Pour a glass of water in the tray and insert in the oven.
- To prepare the rice, start by boiling some water in a kettle. Pour 2 1/2 cups of water for every cup of rice in a small saucepan. The moment the water starts boiling, turn down the heat and leave it in the pot until the water is fully absorbed by the rice. It should take about 20 minutes.
- While the rice is boiling, use another sauce pan and boil the vegetables in salted water for about 20 minutes. Before removing them from the pan you sprinkle some fresh herbs to give some extra taste. Ginger and thyme are excellent choices to mix in. Also don’t forget to pour in one tablespoon of olive oil. Your heart will thank you!
- One serving should include 120g of chicken, 1 cup of boiled rice and we fill the plate with the colorful vegetables. Enjoy a very nutritious, tasty and “light” dish.