Grilled Chicken with Peppers and Feta Over Rice
This Grilled Chicken with Peppers and Feta Over Rice is a delicious Mediterranean-inspired dish packed with bold flavors. Juicy marinated chicken is grilled to perfection then served over fluffy rice with sautéed bell peppers and topped with creamy feta cheese and fresh herbs. This dish is perfect for a healthy weeknight dinner meal prep or a special gathering. It’s easy to customize gluten-free and bursting with vibrant colors and textures.
Time Breakdown
Prep Time: 10 minutes
Marinating Time: 30 minutes (or overnight for best results)
Cooking Time: 20 minutes
Total Time: 1 hour
Ingredients
For the Chicken Marinade
2 boneless skinless chicken breasts
2 tbsp olive oil
1 tbsp lemon juice
2 cloves garlic minced
1 tsp paprika
1 tsp oregano
½ tsp salt
½ tsp black pepper
½ tsp red pepper flakes optional
For the Vegetables
1 red bell pepper sliced
1 orange or yellow bell pepper sliced
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp smoked paprika
For the Rice
1 cup white or brown rice
2 cups water or chicken broth
½ tsp salt
1 tbsp olive oil optional
For Garnish
¼ cup feta cheese crumbled
2 tbsp fresh parsley chopped
1 tsp lemon zest optional
Instructions
Step 1: Marinate the Chicken
In a bowl whisk together olive oil lemon juice garlic paprika oregano salt black pepper and red pepper flakes.
Add the chicken breasts and coat them well. Let marinate for at least 30 minutes or up to overnight for maximum flavor.
Step 2: Cook the Rice
In a pot bring water or chicken broth to a boil.
Add the rice salt and oil if using. Reduce heat cover and simmer for 15-20 minutes until the rice is tender.
Fluff with a fork and set aside.
Step 3: Cook the Peppers
Heat a pan over medium-high heat and add olive oil.
Add the sliced bell peppers and season with salt black pepper and smoked paprika.
Sauté for 5-7 minutes until slightly charred and tender. Remove from heat.
Step 4: Grill or Pan-Sear the Chicken
Heat a grill pan or skillet over medium-high heat.
Cook the marinated chicken for 5-7 minutes per side until golden brown and fully cooked. The internal temperature should reach 165°F 74°C.
Let the chicken rest for 5 minutes then slice into strips.
Step 5: Assemble the Dish
Place a portion of rice on a plate or bowl.
Top with sliced chicken and sautéed peppers.
Sprinkle crumbled feta cheese and fresh parsley over the top.
Add lemon zest for extra brightness if desired.
Step 6: Serve and Enjoy
Serve warm and enjoy a flavorful grilled chicken rice bowl with Mediterranean-inspired flavors!
Tips for the Best Results
Marinate the chicken longer for more intense flavor and juicier texture.
Use chicken thighs instead of breasts for a richer taste and extra tenderness.
For a smoky taste grill the chicken instead of pan-searing it.
Try roasted vegetables like zucchini cherry tomatoes or eggplant for more variety.
Swap rice for quinoa couscous or cauliflower rice for a different base.
Make it dairy-free by skipping the feta or using a dairy-free cheese alternative.
Frequently Asked Questions (Q&A)
1 Can I use a different protein instead of chicken
Yes You can substitute chicken with shrimp beef tofu or lamb for a different twist.
2 How do I make this dish spicy
Add more red pepper flakes to the marinade or drizzle with a spicy sauce like harissa or sriracha.
3 Can I meal prep this dish
Yes This dish is perfect for meal prep. Store it in airtight containers in the fridge for up to 4 days. Reheat before serving.
4 What other toppings can I add
Try adding olives sun-dried tomatoes hummus or tzatziki sauce for extra flavor.
5 Can I make this dish low-carb
Yes Replace the rice with cauliflower rice or a green salad to make it lower in carbs.
Nutrition Information (Per Serving – Approx. 1 Bowl)
Calories: 400-450
Protein: 38g
Carbohydrates: 35g
Fat: 14g
Saturated Fat: 4g
Cholesterol: 90mg
Sodium: 450mg
Fiber: 3g
Sugar: 4g
Note: Nutrition values may vary based on portion sizes and ingredient substitutions.
Conclusion
This Grilled Chicken with Peppers and Feta Over Rice is a healthy flavorful and easy-to-make dish that’s perfect for any occasion. The tender juicy chicken paired with charred bell peppers and creamy feta creates a delicious balance of savory tangy and smoky flavors. Whether you enjoy it as a weeknight dinner meal prep lunch or special occasion dish it’s sure to impress!