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Lemon chicken, rice and roasted vegetables

A balanced plate with lemon-herb chicken, rice and colourful roasted vegetables.

Plate of lemon herb chicken with rice, broccoli, zucchini and roasted carrots.
540 kcal per servingPrep time: 30 minServings: 1Dinner30 minutesBalanced plate

Ingredients

  • 130 g chicken breast
  • 60 g dry rice
  • 1 small zucchini
  • 1 carrot
  • 1 handful broccoli
  • ½ lemon
  • 1 tsp olive oil

Method

  1. Cook the rice while the oven heats to 200°C.
  2. Toss vegetables with oil and roast for 20 minutes; cook chicken in a pan until done.
  3. Finish chicken with lemon juice and herbs, then serve with rice and vegetables.

Calories in context

At 540 kcal per serving, this dish is about 27% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as the evening meal in a three-meal day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

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This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.