Eating healthy doesn’t mean sacrificing flavor or satisfaction. This simple healthy chicken & rice meal with tomato salad is the perfect example of a balanced, nutritious, and flavorful dish that nourishes both the body and soul. Combining lean protein, whole grains, and fresh vegetables, it’s a wholesome recipe ideal for busy weeknights or meal prep. The juicy, marinated chicken pairs beautifully with fluffy rice and a refreshing tomato salad bursting with color and nutrients.
In just under an hour, you can create a dish that’s rich in vitamins, fiber, and protein, all while keeping the preparation simple and fuss-free. The ingredients are easy to find, the steps straightforward, and the flavors perfectly balanced. Whether you’re trying to eat clean, maintain your fitness goals, or simply enjoy a comforting homemade meal, this chicken and rice recipe delivers every time. The addition of the tomato salad adds a refreshing crunch and vibrant flavor, elevating this meal to something truly satisfying. Perfect for families, singles, or anyone seeking a simple and healthy dinner, this recipe is both delicious and nourishing from start to finish.
Ingredients for Healthy Chicken & Rice with Tomato Salad
Creating a wholesome chicken and rice meal begins with fresh, quality ingredients. Here’s everything you’ll need:
For the Chicken:
- 2 large boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- 1 teaspoon sea salt
- ½ teaspoon black pepper
- Juice of 1 lemon
For the Rice:
- 1 cup brown rice (or basmati rice for a lighter texture)
- 2 cups low-sodium chicken broth
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 clove garlic, minced
- Salt to taste
For the Tomato Salad:
- 2 cups cherry tomatoes, halved
- ½ small red onion, thinly sliced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon chopped fresh basil
- Salt and pepper to taste
These fresh, nutrient-dense ingredients form the foundation of a balanced plate, giving you protein, complex carbs, and antioxidants in every bite.
Step-by-Step Directions for Chicken & Rice Meal Preparation
👩🍳 Follow these easy directions for the perfect chicken and rice meal with tomato salad:
Step 1: Prepare the Chicken
In a bowl, mix olive oil, lemon juice, garlic powder, paprika, cumin, salt, and pepper. Add the chicken breasts and coat well. Let them marinate for 15–20 minutes for full flavor absorption.
Step 2: Cook the Rice
Heat olive oil in a medium saucepan. Sauté onion and garlic until soft. Add the rice and stir for 1–2 minutes. Pour in chicken broth, season lightly with salt, and bring to a boil. Reduce heat, cover, and simmer for 20 minutes or until the rice is tender and fluffy.
Step 3: Cook the Chicken
Heat a non-stick skillet or grill pan over medium heat. Cook the marinated chicken for about 5–6 minutes per side, until golden brown and cooked through. Let it rest for 5 minutes before slicing.
Step 4: Make the Tomato Salad
In a bowl, combine cherry tomatoes, red onion, olive oil, balsamic vinegar, basil, salt, and pepper. Toss gently to combine.
Step 5: Assemble and Serve
Spoon rice onto a plate, top with sliced chicken, and serve with a generous side of tomato salad. Drizzle with extra dressing if desired.
Healthy Benefits of Chicken & Rice with Tomato Salad
This simple healthy chicken and rice meal is not only delicious but also packed with nutritional benefits:
- High Protein Content: Chicken provides lean protein essential for muscle repair and sustained energy.
- Whole Grains: Brown rice adds fiber, supporting digestion and long-lasting fullness.
- Healthy Fats: Olive oil offers heart-healthy monounsaturated fats that enhance nutrient absorption.
- Vitamins & Minerals: The tomato salad provides vitamin C, potassium, and antioxidants that support immunity and skin health.
- Balanced Meal: This recipe contains the ideal mix of macronutrients — protein, carbohydrates, and fats — for a complete meal.
This meal suits multiple diets, including Mediterranean, clean eating, and weight management plans. It’s naturally gluten-free and easily adaptable for meal prepping. Pair it with herbal tea or infused water for a light, energizing dinner that’s as good for your body as it is for your taste buds.
Variations of the Chicken & Rice with Tomato Salad Recipe
For more variety, you can modify this healthy chicken and rice recipe in several delicious ways:
- Spicy Twist: Add chili flakes or cayenne pepper to the marinade for a little heat.
- Mediterranean Style: Mix olives and feta into the tomato salad for a Greek-inspired flavor.
- Asian Fusion: Replace lemon juice with soy sauce and add a sprinkle of sesame seeds.
- Vegetarian Option: Swap chicken with grilled tofu or chickpeas for plant-based protein.
- Meal Prep Tip: Store cooked chicken, rice, and salad separately in airtight containers to keep freshness all week.
These variations make it easy to keep the recipe exciting while still maintaining its healthy essence. Adjust spices and flavors based on your preferences to create your own version of this wholesome favorite.
Serving Suggestions and Final Thoughts on Healthy Chicken & Rice with Tomato Salad
This simple healthy chicken and rice meal with tomato salad is versatile and satisfying. It works as a quick weeknight dinner, a nutritious lunch, or even a meal prep staple for the week. To elevate presentation, serve the meal in a bowl-style format — rice at the bottom, sliced chicken on top, and the colorful tomato salad on the side. A sprinkle of fresh herbs like parsley or dill adds aroma and visual appeal.
For those tracking nutrition, one serving offers around 400–450 calories, depending on portion sizes and cooking oil used. The combination of high-quality protein, complex carbs, and antioxidants makes it a go-to option for balanced living.
In conclusion, this recipe offers everything — simplicity, health, and incredible flavor. Whether you’re cooking for yourself or your family, it’s a dish you’ll return to time and again for its taste, convenience, and nourishing benefits.
