Looking for a simple, nutritious, and delicious dinner idea? This Spicy Paprika Baked Chicken with Brown Rice and Grilled Vegetables is the perfect answer. It’s a well-balanced meal that offers lean protein, whole grains, and colorful vegetables—all combined with bold and zesty flavors. This dish is ideal for busy weeknights, family dinners, or meal prepping ahead of time.
What Makes This Meal A Great Choice?
This dinner plate is packed with essential nutrients to support your overall health. Let’s break down the key components and what they offer your body:
Lean Protein from Chicken
Chicken breast is a fantastic source of lean protein. It helps build and maintain strong muscles, supports immune function, and keeps you feeling full and energized. Baked instead of fried, this chicken recipe uses simple spices to create bold taste without unhealthy fats.
Whole Grains from Brown Rice
Brown rice is a complex carbohydrate rich in fiber. Unlike white rice, it keeps the bran and germ layers, offering more vitamins and fiber to promote healthy digestion and stable energy levels. It pairs perfectly with the chicken without spiking your blood sugar.
Colorful Grilled Vegetables
Vegetables like bell peppers, zucchini, and carrots add fiber, antioxidants, and beneficial plant compounds to your plate. Grilling brings out their natural sweetness and adds a smoky flavor that complements the spicy chicken.
Health Benefits and Precautions
This meal is a healthy option for most people. The ingredients are naturally low in saturated fats and loaded with nutrients. Just make sure to:
- Use moderate amounts of salt if you’re watching sodium intake.
- Go easy on the oil for grilling to keep the calories in check.
- Use skinless chicken to lower fat content.
If you’re sensitive to spicy foods, you can adjust the amount of paprika for a milder flavor. Also, always ensure chicken is cooked to an internal temperature of 165°F (74°C) to avoid foodborne illness.
Spicy Paprika Baked Chicken with Brown Rice and Grilled Vegetables Recipe
Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon cayenne pepper (optional for extra heat)
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Brown Rice:
- 1 cup uncooked brown rice
- 2 cups water or low-sodium chicken broth
- 1 tablespoon olive oil (optional)
- Pinch of salt
For the Grilled Vegetables:
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium carrot, cut into thin strips
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano or Italian seasoning
Instructions
Step 1: Preheat and Prep
Preheat your oven to 400°F (200°C). Line a baking dish with foil or lightly coat it with nonstick spray. While the oven preheats, rinse the chicken breasts under cold water and pat dry.
Step 2: Season the Chicken
In a small bowl, mix together paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper. Rub the chicken breasts with olive oil, then coat each piece evenly with the spice mixture. Place the chicken in the baking dish.
Step 3: Bake the Chicken
Place the dish in the oven and bake for about 25–30 minutes or until the chicken reaches an internal temperature of 165°F (74°C). Let the chicken rest for 5 minutes before serving to keep it juicy.
Step 4: Cook the Brown Rice
While the chicken is baking, bring 2 cups of water or broth to a boil in a medium pot. Stir in 1 cup of brown rice, a pinch of salt, and a tablespoon of olive oil if desired. Cover, reduce heat, and simmer for 40–45 minutes, or according to the package instructions, until rice is tender and water is absorbed. Fluff with a fork.
Step 5: Grill the Vegetables
While the rice is cooking, toss the sliced vegetables in olive oil, salt, pepper, and dried herbs. Heat a grill pan or outdoor grill over medium-high heat. Grill the vegetables for 3–4 minutes on each side or until they are tender and slightly charred. Set aside.
Step 6: Assemble and Serve
Divide the brown rice among four plates. Top each with a grilled chicken breast and a generous helping of grilled vegetables. Garnish with fresh parsley or a squeeze of lemon juice if you like.
Perfect for Meal Planning
This recipe stores well in the fridge for up to four days, making it great for meal prepping. Simply pack into individual airtight containers for easy lunches or dinners during the week.
Final Thoughts
With lean protein, whole grains, and antioxidant-rich vegetables, this Spicy Paprika Baked Chicken with Brown Rice and Grilled Vegetables delivers both flavor and nutrition. It’s a smart, balanced choice for anyone aiming to eat wholesome, home-cooked meals. Try it tonight and enjoy a dinner that’s satisfying and good for your body.
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