Description
Looking for a healthy dinner? Then you should definitely give my grilled tarragon chicken bowls a try. Great roasted veggies too!
Ingredients
Units
Scale
Ingredients
- 3 boneless chicken breasts
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 cups white basmati rice, cooked to package instructions (need butter & salt)
For the marinade:
- 3 cloves of medium garlic, sliced into thin rounds
- 1/2 cup extra virgin olive oil
- 1/4 cup white wine vinegar (or regular white vinegar)
- 1 tablespoon dijon mustard
- 1 small bunch of fresh tarragon, rough chopped
For the zucchini:
- 2 large zucchini, chopped
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
For the sweet potatoes:
- 2 large sweet potatoes, cut into wedges (or three small)
- 1 tablespoon extra-virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
NOTE: You will need parchment paper and non-stick cooking spray for this.
Also - prep and cook times do not include the overnight marinade.
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Instructions
- Trim the fat from around the boneless breast of chicken. White meat is usually pretty lean, but I still take a minute to trim any obvious flaps of fat and trim fat from around the edges.
- Season the chicken on both sides with salt and pepper and set chicken aside while you make the marinade.
- Peel then slice the garlic into thin rounds and add to a bowl for the marinade. Add the olive oil, white wine vinegar (or regular white vinegar) and Dijon mustard to the bowl. I usually let this sit a minute while I chop my tarragon.
- Rough chop a small bunch of tarragon. Set a little aside for garnish if you like. Whisk the marinade ingredients first before adding the tarragon. Once the marinade has emulsified, throw the tarragon in and give it another whisk to mix.
- Add the chicken to a slider bag and pour the marinade in. Scrape the bowl to get everything. Squeeze out the air and zip the bag closed. Massage the bag so the marinade is fully coating the chicken pieces. I used three chicken breasts, but there is enough marinade if you wanted to add a fourth chicken breast. Let marinate overnight. If you pressed for time, a few hours is fine too.
- When you’re ready the next day, you should probably start the rice first. I used my rice steamer which usually takes about 25 minutes. I also rinsed my basmati rice very well until the water runs clear. Whether you are using a rice cooker or a pot on the stove, you should add a tablespoon of butter or olive oil and about ¾ teaspoon of salt to the rice pot. Let that cook in the background while you get the rest ready.
- Get your outside grill turned on and heating up for about 10 minutes before cooking the chicken. You’ll be roasting the veggies in your oven so be sure to pre-heat to 400 when the time is right for you.
- Prep the zucchini. Cut the tips off the ends and cut the zucchini across the middle. Then cut both zucchini pieces in half lengthwise. Slice into ½” to ¾” pieces from there. My video shows this well.
- Transfer zucchini to a parchment paper lined sheet pan and toss with olive oil, salt and pepper.
- For the sweet potatoes, cut them in half lengthwise then cut into large wedges. Transfer to parchment paper lined sheet pan and toss in olive oil, salt and pepper.
- Plan your time. The sweet potatoes will take slightly longer to cook than the zucchini so add them to the oven 5-10 before the zucchini. The sweet potatoes should take about 20-25 minutes and the zucchini about 15-20. When there is about 10 minutes left for the veggies to cook – head out to your grill.
- Bring the marinated chicken, a small sheet pan or plate, non-stick cooking spray and tongs out to the grill. I usually grab a couple paper towels too… I always end up needing them for something.
- Spray the grill with non-stick spray first – otherwise, it will likely stick to the grill when you try to turn it. Add the chicken to the sprayed grill and close the lid. Grill for about 4-5 minutes then turn and grill for 4-5 more minutes.
- Remove chicken from grill (internal temperature should be 165 degrees F) and let cool a few minutes before slicing.
- Your sweet potatoes, zucchini and basmati rice should all be ready. Get all your ingredients together and let everyone serve themselves OR assemble four bowls and serve.
- First slice the chicken. I set up four bowls and spooned in the rice first, then chicken, zucchini and sweet potato wedges. I had some chopped parsley on hand for garnish and you can obviously add another pinch of fresh tarragon as well. It’s up to you! Serve immediately. Enjoy!
