Healthy Roasted Chicken and Veggies
The ultimate comfort food, Healthy Roasted Chicken and Veggies is the perfect easy weeknight dinner. With tender roasted chicken and vibrant veggies, it's packed with flavor and nutrients. Enjoy this delicious meal prep option tonight!
Equipment
- Baking Sheet
- Chef's Knife
- Oven
Ingredients
- 2 medium chicken breasts boneless skinless cut into 1/2 inch pieces
- 1 cup broccoli florets frozen or fresh
- 1 small red onion chopped
- 1 cup grape or plum tomatoes
- 1 medium zucchini chopped
- 2 cloves garlic minced
- 1 tablespoon Italian seasoning
- 1 teaspoon salt
- 1/2 teaspoon black pepper optional
- 1/2 teaspoon red pepper flakes optional
- 1/2 teaspoon paprika
- 2 tablespoons olive oil
- 2-4 cups cooked rice of choice optional
- 4 meal prep containers
Instructions
- Preheat your oven to 450°F. This high temperature is key to achieving that lovely roasted flavor on the chicken and veggies. Make sure your oven is thoroughly heated before placing anything inside.
- Line a baking sheet with aluminum foil and set it aside. This step not only helps with easy cleanup but also ensures the chicken and veggies cook evenly.
- In a large mixing bowl, combine the chopped chicken and all the veggies—broccoli, zucchini, red onion, and tomatoes. Toss them together gently.
- Sprinkle the garlic, Italian seasoning, salt, pepper, red pepper flakes, and paprika over the mixture. This is where the flavors start to develop, so make sure to distribute the spices evenly.
- Drizzle the olive oil over the mixture and toss everything together until well coated. This will help the veggies caramelize and the chicken to stay moist.
- Spread the chicken and veggies evenly across the prepared baking sheet. Don’t overcrowd them; giving them space allows for proper roasting.
- Place the baking sheet in the preheated oven. You should hear a gentle sizzle as it cooks.
- Roast for about 15 to 20 minutes. Keep an eye on it; you want the veggies to be charred and the chicken to be tender and cooked through. Use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F.
- Once cooked, remove from the oven and let it cool for a few minutes. This helps to lock in the juices of the chicken.
- To serve, scoop 1/2 to 1 cup of cooked rice into 4 meal prep containers. This will serve as a hearty base for your meal.
- Divide the roasted chicken and veggies evenly on top of the rice. Cover the containers and store them in the fridge for up to 5 days or freeze for up to 2 months.
Notes
To keep leftovers fresh, place them in airtight containers. This will help retain moisture and flavor. Yes, you can freeze this dish! Portion it out in meal prep containers for easy thawing later. It’s perfect for those busy days. Consider serving it with a side salad or some crusty bread for a complete meal. The fresh crunch of a salad complements the roasted flavors perfectly. Adding a splash of lemon juice or balsamic vinegar before serving can brighten up the dish and add an extra layer of flavor.