Top Health Benefits of Grilled Chicken & Citrus Sauce You Need to Know

This dish offers a balanced combination of high-quality protein, healthy fats, and nutrient-dense vegetables, making it an excellent choice for anyone looking to maintain a healthy diet. The grilled chicken provides lean protein, essential for muscle repair and growth, while the vegetable rice adds fiber, vitamins, and minerals such as vitamin A, C, and folate, thanks to the inclusion of corn, peas, and carrots. The citrus sauce, made from fresh orange juice, offers antioxidants like vitamin C, which can help boost the immune system and improve skin health. The Greek yogurt-based pink sauce, enriched with beets, provides additional fiber, antioxidants, and anti-inflammatory properties. This dish is rich in essential nutrients while being relatively low in carbohydrates, making it a filling yet light meal. Furthermore, the inclusion of healthy fats from olive oil and butter helps promote heart health and ensures better absorption of fat-soluble vitamins.

Ingredients :

Chicken Breast : 4 Piece

Olive Oil : 2 Tablespoon

Lemon Juice : 3 Tablespoon

Garlic : 2 clove

Paprika : 1 Teaspoon

Salt : as needed

black pepper : to taste

Orange Juice : 1 Cup

Dairy Butter : 3 Tablespoon

Mustard : 1 Teaspoon

Honey : 1 Tablespoon

Corn starch : 1 Teaspoon

Salt : as needed

black pepper : to taste

White Rice : 2 Cup

Broth : 3 Cup

Corn : 1/2 Cup

Green Peas : 1/2 Cup

Carrot : 1 Piece

Greek Yogurt : 1 Cup

Cooked and grated / Beetroot : 1 Piece

A flavorful and vibrant dish - a combination of perfectly grilled chicken, aromatic vegetable rice and a tangy citrus sauce - a real feast for your taste buds!

Recipe :

For 4 people

Step 1: Grill the Chicken

Season the chicken breasts with olive oil, lemon juice (2 tablespoons) , garlic, paprika, salt, and pepper. Let it rest in the refrigerator for at least 30 minutes.
Heat a grill pan and cook the chicken for 5 to 7 minutes on each side until golden brown and cooked through.

Step 2: Prepare the Orange Sauce

In a pan, melt butter(2 tablespoons) over medium heat.
Add fresh orange juice, mustard, honey, salt, and pepper, stirring well.
Stir in the cornstarch dissolved in water and allow the sauce to thicken.

Step 3: Cook the Vegetable Rice

Rinse the rice and cook it in chicken broth.
In a separate pan, melt butter(1 tablespoon) and sauté the sweet corn, peas, and carrots.
Add the sautéed vegetables to the cooked rice and mix well.

Step 4: Make the Pink Sauce

Mix Greek yogurt with grated boiled beetroot.
Add a little lemon juice (1 tablespoon) and a pinch of salt, then stir well.

Step 5: Serve

Place the rice in the center of each plate.
Arrange the grilled chicken around the rice.
Pour the orange sauce over the chicken.
Garnish with pink sauce, cherry tomatoes, and fresh herbs.

Enjoy your delicious international meal!

Tips and Tricks for Making the Perfect Grilled Chicken & Citrus Sauce

When preparing this dish, the most crucial step is to properly marinate the chicken to ensure it is flavorful and tender. Allowing the chicken to rest in the marinade for at least 30 minutes will help it absorb the spices and citrus, resulting in a juicier and more flavorful outcome. It’s also essential to monitor the grilling process carefully, ensuring the chicken is cooked through without being overdone to maintain its moisture. For the vegetable rice, it’s important to cook the vegetables separately from the rice, as this will help retain their color, flavor, and texture. Mixing the cooked vegetables with the rice at the end ensures that each bite is packed with flavor. Additionally, while preparing the sauces, be cautious not to overcook the orange sauce or it might become too thick. The pink sauce should be prepared just before serving to preserve its creamy texture and vibrant color.

Nutritional Information and Diet Compatibility of Grilled Chicken & Citrus Sauce

While this dish is highly nutritious, it may not be suitable for all dietary needs. Those following a Ketogenic diet may find the carbohydrate content in the rice and vegetables too high, as this meal contains moderate amounts of carbs from the rice and corn. Similarly, individuals adhering to a Paleo diet might not find it compatible, as the use of dairy (Greek yogurt) and processed ingredients (like mustard and corn) goes against Paleo principles, which emphasize whole foods free of dairy and processed additives. For Vegan or Vegetarian diets, the chicken and Greek yogurt are animal products, making this dish unsuitable. However, those following a Gluten-free diet can enjoy this meal, as it contains no gluten-containing ingredients. The dish is also appropriate for High Protein diets due to the chicken and Greek yogurt, making it a great choice for muscle-building or weight management. People on a Mediterranean Diet will benefit from the healthy fats and emphasis on lean proteins and vegetables.