Grilled Chicken with Roasted Beets

I still remember the first time I decided to combine grilled chicken and roasted beets for a weeknight dinner. To be honest, I was met with some skepticism. My youngest, a notorious vegetable critic, eyed the vibrant, ruby-red beets on the cutting board with deep suspicion. The grill was already heating up, filling the backyard with that unmistakable smoky promise of summer, but the indoor prep was a tougher sell. I pressed on, fueled by a desire for something healthy, colorful, and different from our usual rotation. As the beets roasted, their earthy sweetness began to mingle with the savory, garlicky aroma of the marinating chicken. By the time I brought the perfectly charred chicken breasts and the glistening, caramelized beets to the table, the mood had shifted. Curiosity had replaced skepticism. The first bite was a revelation for everyone. The tender, juicy chicken, infused with herbs and a hint of lemon, was the perfect savory counterpoint to the deep, sweet, and slightly tangy flavor of the balsamic-roasted beets. It wasn’t just a meal; it was an experience of textures and tastes that played off each other beautifully. Now, this Grilled Chicken with Roasted Beets recipe isn’t just a dish we make; it’s a requested favorite, a testament to how stepping just slightly out of your culinary comfort zone can lead to the most delicious discoveries. It has become our go-to for a healthy, satisfying meal that feels both rustic and elegant, perfect for a quiet family dinner or for impressing guests at a summer barbecue.

Ingredients

This recipe is broken down into three simple components: the earthy roasted beets, the savory chicken and its marinade, and the final assembly that brings it all together. Each ingredient is chosen to create a harmonious balance of sweet, savory, tangy, and fresh flavors.

For the Roasted Beets:

• 4 medium beets (about 1.5 lbs): The star of the show. Look for firm beets with smooth skin. Both red and golden beets work beautifully here, offering a stunning visual contrast.
• 2 tablespoons olive oil: Use a quality extra-virgin olive oil for the best flavor. This helps the beets caramelize in the oven and prevents them from drying out.
• 1 tablespoon balsamic vinegar: This adds a crucial layer of tangy sweetness that complements the natural sugar in the beets. It reduces down to a gorgeous glaze.
• 1/2 teaspoon sea salt: Enhances all the flavors and helps draw moisture from the beets for better roasting.
• 1/4 teaspoon black pepper: Freshly ground pepper provides a subtle, spicy kick.

For the Grilled Chicken:

• 4 boneless, skinless chicken breasts (about 6 oz each): The lean protein base of our dish. Pounding them to an even thickness ensures they cook uniformly on the grill.
• 3 tablespoons olive oil: Acts as the base of the marinade, keeping the chicken moist and preventing it from sticking to the grill.
• 3 cloves garlic, minced: Provides a pungent, aromatic foundation for the marinade. Freshly minced garlic is always superior to the jarred variety.
• 1 tablespoon fresh rosemary, finely chopped: This woody herb has a pine-like aroma that pairs exceptionally well with grilled meats.
• 1 tablespoon fresh thyme, leaves stripped from stems: Adds a subtle, earthy, and slightly minty flavor that brightens the chicken.
• Zest and juice of 1 lemon: The zest provides fragrant citrus oils, and the juice adds a bright acidity that tenderizes the chicken and cuts through the richness.
• 1 teaspoon Dijon mustard: A secret weapon that acts as an emulsifier, holding the marinade together while adding a sharp, tangy depth.
• 1/2 teaspoon sea salt: Essential for seasoning the chicken from the inside out.
• 1/4 teaspoon black pepper: Complements the other savory notes in the marinade.

For Assembly & Garnish (Optional but Recommended):

• 4 cups arugula or mixed greens: The peppery bite of arugula is the perfect fresh, green counterpoint to the sweet beets and savory chicken.
• 1/4 cup crumbled feta or goat cheese: Adds a creamy texture and a salty, tangy finish that ties the whole dish together.
• 1/4 cup toasted walnuts or pecans: Provides a much-needed crunchy texture and nutty flavor.

Instructions

Follow these steps carefully to achieve perfectly roasted beets and juicy, flavorful grilled chicken. The process is straightforward, with most of the time being hands-off while the beets roast and the chicken marinates.

Step 1: Prepare and Roast the Beets

1. Preheat Oven: Begin by preheating your oven to 400°F (200°C). Position a rack in the center of the oven for even cooking.
2. Wash and Prep Beets: Thoroughly scrub the beets under cold running water to remove any dirt. Pat them dry. There’s no need to peel them before roasting; the skins will slip off easily once cooked. Trim off the leafy tops and the root tail.
3. Cut the Beets: Cut the beets into uniform, 1-inch cubes. Consistency in size is key to ensuring they all cook at the same rate. Place the cubed beets in a medium-sized mixing bowl.
4. Season the Beets: Drizzle the beets with 2 tablespoons of olive oil and 1 tablespoon of balsamic vinegar. Sprinkle with 1/2 teaspoon of sea salt and 1/4 teaspoon of black pepper. Use your hands or a spatula to toss everything together until the beets are evenly coated in the glistening mixture.
5. Roast: Spread the seasoned beets in a single layer on a parchment-lined baking sheet. It’s important not to overcrowd the pan, as this will cause the beets to steam rather than roast. If necessary, use two baking sheets.
6. Cook to Perfection: Place the baking sheet in the preheated oven and roast for 35-45 minutes. You’ll know they’re done when they are tender enough to be easily pierced with a fork and the edges are beautifully caramelized and slightly crispy. About halfway through the cooking time, give the pan a shake to toss the beets for even browning.

Step 2: Prepare and Marinate the Chicken

1. Prepare the Chicken Breasts: While the beets are roasting, prepare the chicken. Place the chicken breasts between two pieces of plastic wrap or in a large zip-top bag. Using a meat mallet or a heavy rolling pin, gently pound the chicken to an even thickness of about 1/2 to 3/4 inch. This is the most important step for ensuring juicy, evenly cooked chicken.
2. Mix the Marinade: In a small bowl, whisk together the marinade ingredients: 3 tablespoons of olive oil, the minced garlic, chopped rosemary, thyme leaves, lemon zest, lemon juice, Dijon mustard, 1/2 teaspoon of sea salt, and 1/4 teaspoon of black pepper. Whisk until the mixture is well emulsified.
3. Marinate the Chicken: Place the pounded chicken breasts in a shallow dish or a large zip-top bag. Pour the marinade over the chicken, ensuring every piece is thoroughly coated. Let it marinate for at least 30 minutes at room temperature. For more developed flavor, you can marinate it in the refrigerator for up to 4 hours. (Do not marinate for longer, as the lemon juice can start to break down the texture of the chicken).

Step 3: Grill the Chicken and Assemble the Dish

1. Preheat the Grill: About 15 minutes before you’re ready to cook, preheat your outdoor grill or indoor grill pan to medium-high heat (around 400-450°F or 200-230°C). A hot grill is essential for creating those beautiful sear marks and preventing sticking. Clean the grill grates with a wire brush and then lightly oil them with a paper towel dipped in a high-smoke-point oil.
2. Grill the Chicken: Remove the chicken from the marinade, allowing any excess to drip off. Place the chicken breasts on the hot grill. Cook for 5-7 minutes per side. Avoid the temptation to move the chicken around too much, as this will prevent a good sear from forming.
3. Check for Doneness: The chicken is done when it is opaque all the way through and the internal temperature reaches 165°F (74°C) on an instant-read thermometer inserted into the thickest part. This is the most reliable way to guarantee perfectly cooked, juicy chicken that is safe to eat.
4. Rest the Chicken: Once cooked, transfer the chicken to a clean cutting board. Let it rest for 5-10 minutes. This crucial step allows the juices to redistribute throughout the meat, resulting in a much more tender and flavorful breast.
5. Assemble and Serve: Slice the rested chicken against the grain into thick strips. To serve, you can arrange the sliced chicken alongside a generous portion of the warm roasted beets. For a more complete meal, serve over a bed of fresh arugula, and garnish with crumbled feta or goat cheese and toasted walnuts. Drizzle with a little extra olive oil if desired.

Nutrition Facts

This recipe is designed to be as nourishing as it is delicious, packed with lean protein, vitamins, and healthy fats.

• Servings: 4
• Calories per Serving: Approximately 465 kcal

Here is a breakdown of some of the key nutritional benefits:

1. Protein (approx. 42g): The grilled chicken provides a high-quality, complete source of protein, which is vital for building and repairing tissues, supporting muscle health, and keeping you feeling full and satisfied.
2. Fiber (approx. 5g): The beets are an excellent source of dietary fiber. Fiber is essential for digestive health, helps regulate blood sugar levels, and contributes to a feeling of satiety, aiding in weight management.
3. Healthy Fats (approx. 26g): The majority of the fat in this dish comes from olive oil and walnuts, which are rich in monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and can help reduce bad cholesterol levels.
4. Iron (approx. 2.5mg): Beets and chicken both contribute to the iron content of this meal. Iron is a critical mineral for creating hemoglobin, which carries oxygen in your blood, thus supporting energy levels and preventing fatigue.
5. Vitamin C (approx. 15% of DV): The fresh lemon juice is a great source of Vitamin C, a powerful antioxidant that supports the immune system, promotes skin health, and enhances the absorption of iron from plant-based sources like beets.

Preparation time

This meal is well-suited for a weeknight, as the active preparation is minimal, with the oven and grill doing most of the work.

• Active Time: 20 minutes. This includes washing and chopping the beets, mixing the marinade, and pounding the chicken.
• Marinating Time: 30 minutes.
• Cook Time: 45 minutes.
• Total Time: Approximately 1 hour and 15 minutes from start to finish. A significant portion of this time is hands-off, allowing you to prepare other parts of the meal or simply relax while the aromas fill your kitchen.

How to Serve

This Grilled Chicken and Roasted Beets recipe is incredibly versatile. While delicious on its own, it can be served in various ways to suit any occasion or dietary preference. Here are a few of our favorite serving suggestions:

• The Classic Plated Meal:
  • Arrange the sliced grilled chicken artfully next to a generous scoop of the warm, caramelized roasted beets.
  • Serve with a simple side, such as steamed green beans, fluffy quinoa, or a piece of crusty whole-grain bread to soak up the delicious juices.
  • This presentation is simple, elegant, and perfect for a family dinner.
• As a Hearty and Vibrant Salad:
  • This is perhaps the most popular way to enjoy this meal.
  • Start with a bed of fresh, peppery arugula or a spring mix.
  • Top the greens with the warm roasted beets and the sliced grilled chicken.
  • Add extra texture and flavor with crumbled cheese (feta, goat cheese, or blue cheese are all fantastic choices).
  • Sprinkle with toasted nuts like walnuts, pecans, or slivered almonds for crunch.
  • Drizzle with a simple balsamic vinaigrette or just a touch of extra-virgin olive oil and a squeeze of lemon.
• In a Nourishing Grain Bowl:
  • Create a wholesome and satisfying grain bowl perfect for lunch or a light dinner.
  • Start with a base of a cooked whole grain like quinoa, farro, or brown rice.
  • Top the grains with the roasted beets and sliced chicken.
  • Add other complementary ingredients like chickpeas, sliced avocado, or shredded carrots.
  • Finish with a dollop of Greek yogurt mixed with herbs or a tahini-based dressing.
• For Efficient Meal Prep:
  • This recipe is a meal-prepper’s dream.
  • Cook the chicken and beets as directed and allow them to cool completely.
  • Portion the chicken, beets, and any grains into separate airtight containers.
  • Keep greens, cheese, and dressings separate until you are ready to eat to maintain freshness and prevent sogginess.
  • You’ll have healthy, delicious lunches ready to go for several days.

Additional tips

Elevate your dish from great to absolutely unforgettable with these eight professional tips and tricks.

1. Don’t Fear the Beet Stains: Beets are notorious for staining hands and cutting boards. To avoid this, wear disposable kitchen gloves while handling them. You can also rub your hands and cutting board with a little lemon juice before you start, which helps prevent the color from setting. Alternatively, roast the beets whole and peel them after; the skin will rub right off with a paper towel, minimizing the mess.
2. Use Different Beet Varieties: Don’t limit yourself to red beets. Look for golden beets, which are slightly milder and less earthy, or Chioggia (candy cane) beets, which have a beautiful striped pattern. Using a mix of colors makes for a visually stunning presentation.
3. Maximize Your Marinade: For the most flavorful chicken, give the marinade time to work its magic. While 30 minutes is good, marinating for 2-4 hours in the refrigerator will allow the flavors to penetrate deeper into the meat. Just don’t go overnight with acidic marinades (like this one with lemon juice), as it can make the chicken’s texture mushy.
4. No Grill? No Problem! If you don’t have an outdoor grill, you can achieve excellent results indoors. Use a cast-iron grill pan on your stovetop over medium-high heat. It will give you great sear marks and flavor. Alternatively, you can bake the chicken in the oven at 400°F (200°C) for 20-25 minutes or pan-sear it in a hot skillet.
5. Don’t Throw Away the Beet Greens: If your beets come with the greens still attached, don’t discard them! Beet greens are incredibly nutritious and delicious. Wash them thoroughly and sauté them with a little garlic and olive oil for a simple, healthy side dish that uses the entire vegetable.
6. Toast Your Nuts: The recipe calls for toasted walnuts or pecans. Don’t skip this step! Toasting nuts for just 5-7 minutes in a dry skillet over medium heat (or in the oven) releases their natural oils, making them crunchier and vastly more flavorful. It adds a wonderful depth to the final dish.
7. The Importance of Resting: We mentioned it in the instructions, but it bears repeating: always rest your chicken after grilling. Tent it loosely with foil for 5-10 minutes. This allows the muscle fibers to relax and reabsorb the juices, ensuring every slice is moist and tender. Slicing into it immediately will cause all that delicious flavor to run out onto your cutting board.
8. Balance the Flavors: Taste your roasted beets once they come out of the oven. Depending on the natural sweetness of your specific beets, you may want to adjust. If they taste too earthy, a tiny extra splash of balsamic vinegar or a squeeze of fresh lemon juice can brighten them up. If your balsamic was very acidic, a tiny drizzle of honey or maple syrup before serving can enhance the caramelization.

FAQ section

Here are answers to some of the most frequently asked questions about making this Grilled Chicken with Roasted Beets recipe.

1. Can I use pre-cooked beets to save time?
Absolutely. Many grocery stores sell vacuum-sealed, pre-cooked beets. While you won’t get the same deep, caramelized flavor as roasting them from scratch, it’s a fantastic shortcut for a busy night. To use them, simply cube them, toss them with a little olive oil, balsamic, salt, and pepper, and gently warm them in a skillet or in the oven for about 10 minutes.

2. What is the best way to store and reheat leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. It’s best to store the components (chicken, beets, greens) separately if possible. To reheat, you can gently warm the chicken and beets in a skillet over medium-low heat or in the microwave. The chicken is also delicious served cold or at room temperature, especially when part of a salad.

3. Is this recipe gluten-free and dairy-free?
As written, the main recipe for the chicken and beets is naturally gluten-free and dairy-free. The optional garnish of feta or goat cheese contains dairy. To keep the entire dish dairy-free, simply omit the cheese or use a plant-based feta alternative.

4. What is the best type of chicken to use for this recipe?
Boneless, skinless chicken breasts are a great lean option. However, boneless, skinless chicken thighs would also be incredibly delicious. Thighs have a slightly higher fat content, which makes them more forgiving on the grill and results in exceptionally juicy and flavorful meat. The cooking time may be slightly longer, so always rely on an internal thermometer.

5. How do I prevent my chicken from becoming dry on the grill?
There are three keys to juicy grilled chicken: 1) Pounding the chicken to an even thickness ensures it cooks uniformly. 2) Using a good marinade with oil helps lock in moisture. 3) The most critical step is not overcooking it. Use an instant-read thermometer and pull the chicken off the grill the moment it hits 165°F (74°C). Finally, always let it rest before slicing.

6. My roasted beets came out a bit bitter. What went wrong?
Bitterness in beets is rare but can occasionally happen, sometimes due to growing conditions or if the beet is older. Roasting and pairing it with a sweet, acidic ingredient like balsamic vinegar usually counteracts any slight bitterness. Ensure your beets are fresh and firm when you buy them. A tiny drizzle of honey or maple syrup tossed with the beets after roasting can also help balance the flavor.

7. Can I prepare parts of this recipe in advance?
Yes, this recipe is great for prepping ahead. You can wash, chop, and roast the beets up to 2 days in advance and store them in the fridge. You can also mix the chicken marinade ahead of time. Then, about 4 hours before dinner, simply marinate the chicken and all you have left to do is grill it just before serving.

8. What kind of wine pairs well with Grilled Chicken and Roasted Beets?
The combination of earthy beets, savory herbs, and bright lemon calls for a versatile wine. A dry Rosé is an excellent choice, as its bright acidity and red fruit notes complement both the chicken and the beets. For a white wine, consider a crisp Sauvignon Blanc, which will match the lemon and herb notes. For a red, a light-bodied Pinot Noir with its earthy undertones is a perfect match for the beets without overpowering the chicken.

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