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sh Veggies and Light Garlic Yogurt Sauce Recipe

sh Veggies and Light Garlic Yogurt Sauce Recipe
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★★★★★

4.7 from 29 reviews

A healthy and flavorful grilled chicken and sweet potato rice bowl featuring a vibrant mix of fresh vegetables and a light garlic yogurt sauce. This balanced meal combines tender marinated chicken, caramelized sweet potatoes, nutritious brown rice, and crisp veggies for a satisfying and wholesome dish perfect for lunch or dinner.

Ingredients

Scale

For the Grilled Chicken:

  • 1 lb (450g) boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 garlic cloves, minced
  • 1 tsp paprika
  • 1 tsp dried oregano
  • ¾ tsp salt
  • ½ tsp black pepper

For the Sweet Potato Rice Base:

  • 1 ½ cups cooked brown rice or jasmine rice
  • 1 large sweet potato, peeled and diced
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper

For the Fresh Veggies:

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • ½ red onion, thinly sliced
  • 1 cup shredded carrots
  • 1 cup baby spinach or mixed greens

For the Light Garlic Yogurt Sauce:

  • ¾ cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 1 small garlic clove, minced
  • 1 tbsp olive oil
  • 1 tbsp chopped fresh parsley
  • Salt and pepper, to taste
  • 1–2 tbsp water (to thin if needed)

Optional Garnish:

  • Crumbled feta
  • Fresh parsley
  • Lemon wedges

Instructions

  1. Roast the Sweet Potato: Preheat your oven to 400°F (200°C). Toss the diced sweet potato with olive oil, salt, and pepper. Spread the pieces on a baking sheet in a single layer and roast for 20 to 25 minutes, or until tender and lightly caramelized, stirring halfway through.
  2. Prepare the Rice Base: In a large bowl, combine the cooked brown rice with the roasted sweet potatoes. Toss gently to mix the flavors and keep warm while you prepare the rest of the dish.
  3. Marinate the Chicken: In a separate bowl, whisk together olive oil, lemon juice, minced garlic, paprika, dried oregano, salt, and black pepper. Coat the chicken breasts evenly with the marinade and let them marinate for at least 20 minutes to absorb the flavors.
  4. Grill the Chicken: Preheat a grill or grill pan over medium-high heat. Grill the chicken for 5 to 7 minutes on each side until nicely charred and the internal temperature reaches 165°F (74°C). Remove from heat and let the chicken rest for 5 minutes before slicing.
  5. Make the Garlic Yogurt Sauce: In a small bowl, whisk together plain Greek yogurt, lemon juice, minced garlic, olive oil, chopped fresh parsley, salt, and pepper. Add water one tablespoon at a time to reach a light drizzle consistency suitable for drizzling over the bowl.
  6. Assemble the Bowls: Divide the sweet potato and rice mixture evenly among serving bowls. Top each bowl with sliced grilled chicken and arrange the fresh veggies—cherry tomatoes, cucumber, red onion, shredded carrots, and baby spinach—around the chicken.
  7. Serve: Drizzle the garlic yogurt sauce over the bowls. Garnish optionally with crumbled feta cheese, a sprinkle of fresh parsley, and lemon wedges. Serve warm for a nutritious and balanced meal.

Notes

  • You can substitute chicken thighs for breasts if preferred, adjusting cooking times accordingly.
  • Brown rice adds more fiber and nutrients, but jasmine rice works well for a softer texture.
  • The garlic yogurt sauce can be prepared in advance and refrigerated for up to 2 days.
  • Feel free to add other fresh veggies like bell peppers or avocado for extra flavor and nutrition.
  • To make this dish gluten-free, ensure all spices and condiments are gluten-free certified.

Nutrition

Keywords: grilled chicken bowl, sweet potato rice bowl, healthy chicken recipes, garlic yogurt sauce, Mediterranean chicken bowl

Find it online: https://maicook.com/sh-veggies-and-light-garlic-yogurt-sauce-recipe/