Pat chicken breasts dry with paper towels. If breasts are thick, place each between two pieces of plastic wrap and gently pound with a meat mallet or rolling pin to an even thickness of about 3/4 inch so they cook evenly.

Make marinade

In a small bowl, whisk together 1.5 tablespoons olive oil, 1 tablespoon lemon juice, 1/2 teaspoon garlic powder, 1/2 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper (omit pepper if very sensitive).

Marinate

Brush or pour the marinade over both sides of the chicken breasts, rubbing to coat. Let sit at room temperature for 15 minutes or refrigerate covered for up to 2 hours. For quick cooking, 15 minutes is sufficient.

Preheat grill or pan

Preheat an outdoor grill or a grill pan/skillet over medium-high heat. Lightly oil the grill grates or heat 1 tablespoon unsalted butter in the skillet until melted and foamy.

Cook chicken

Place the chicken on the hot grill or skillet. Cook 4–6 minutes per side, depending on thickness, until an internal temperature of 165°F (74°C) is reached and juices run clear. Avoid pressing the chicken while cooking.

Rest

Transfer cooked chicken to a plate and tent loosely with foil. Let rest 5 minutes before slicing into kid-friendly strips or small cubes.

Rice

Rinse rice

Place 1 cup rice in a fine-mesh sieve and rinse under cold water until the water runs clear to remove excess starch. Drain well.

Cook rice

In a small saucepan, combine the rinsed rice, 1.5 cups low-sodium chicken broth (or water), 1 tablespoon butter, and 1/4 teaspoon salt. Bring to a gentle boil over medium-high heat.

Simmer

Once boiling, reduce heat to low, cover with a tight-fitting lid, and simmer without lifting the lid for 15 minutes, or until liquid is absorbed and rice is tender.

Steam finish

Turn off heat and let rice sit, covered, for 5 minutes. Fluff gently with a fork before serving.

Veggie & Assembly

Cook vegetables

If using frozen peas and carrots, microwave in a microwave-safe bowl with a splash of water for 1.5–2 minutes until warmed through, then drain. If using fresh, steam or blanch until tender (about 3–4 minutes).

Mix into rice (optional)

For a kid-friendly one-bowl meal, fold the warmed peas and carrots into the fluffed rice along with 1 tablespoon butter and 1/4 cup shredded mild cheddar cheese, if using. Stir until cheese melts and everything is evenly combined.

Plate

Spoon the rice and veggie mixture onto plates. Slice the rested grilled chicken into thin strips or small cubes and arrange on top or beside the rice. Sprinkle finely chopped parsley on top if desired for color.

Serve

Serve warm. Offer ketchup, mild BBQ sauce, or extra butter on the side for picky eaters.