Healthy Roasted Chicken and Veggies is a vibrant and wholesome dish that combines succulent roasted chicken with a colorful array of vegetables. This recipe is not only easy to prepare but also packed with nutrients, making it an ideal meal for those seeking a healthy yet satisfying dinner option. Perfect for busy weeknights or a nutritious family meal, this dish emphasizes natural flavors and simple ingredients.
Benefits of Healthy Roasted Chicken and Veggies
- Nutrient-Rich: Loaded with vitamins, minerals, and antioxidants from a variety of vegetables.
- Low-Calorie: Offers a fulfilling meal with lean protein and fiber-rich veggies without excessive calories.
- Versatile: Easy to customize based on dietary needs or available ingredients.
- Meal Prep Friendly: Perfect for preparing ahead, making it convenient for busy schedules.
Ingredients Overview
Chicken Breasts
Why Chicken Breasts Work for This Recipe
Chicken breasts provide a lean, high-protein base that’s low in fat and versatile for seasoning.
Health Benefits of Chicken Breasts
Rich in protein, essential for muscle repair and growth, and a good source of vitamins B6 and B12, which are crucial for energy metabolism.
Assorted Vegetables (Carrots, Bell Peppers, Broccoli)
Why These Vegetables Work for This Recipe
These vegetables add color, texture, and a variety of flavors that enhance the dish while keeping it light and nutritious.
Health Benefits of Assorted Vegetables
Carrots are high in beta-carotene, bell peppers are rich in vitamin C, and broccoli is a powerhouse of vitamins, minerals, and fiber.
Olive Oil
Why Olive Oil Works for This Recipe
Olive oil helps to roast the chicken and vegetables evenly while adding a subtle richness and healthy fats.
Health Benefits of Olive Oil
High in monounsaturated fats and antioxidants, olive oil is beneficial for heart health and can help reduce inflammation.
Herbs and Spices (Thyme, Rosemary, Garlic)
Why These Herbs and Spices Work for This Recipe
Herbs and spices infuse the chicken and vegetables with aromatic and earthy flavors without adding extra calories.
Health Benefits of Herbs and Spices
These ingredients not only enhance flavor but also offer anti-inflammatory and antibacterial properties.
Substitutions
To cater to different tastes or dietary restrictions, consider these substitutions:
- Different Proteins: Swap chicken for tofu or chickpeas for a vegetarian version.
- Varying Vegetables: Use whatever vegetables are in season, such as squash in the fall or asparagus in the spring.
- Alternative Oils: If desired, avocado oil can be a suitable substitute for olive oil with a higher smoke point.
Nutrition
Each serving of Healthy Roasted Chicken and Veggies typically contains:
- Calories: 300
- Carbohydrates: 20g
- Fats: 10g
- Proteins: 30g
Storage Instructions
Keep leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave until warm throughout.
Conclusion
Healthy Roasted Chicken and Veggies is a straightforward, delicious, and nutritious meal that’s perfect for anyone looking to maintain a healthy diet without spending hours in the kitchen. It’s a versatile dish that can be adapted to suit any dietary need or preference. Share your variations or suggestions in the comments below!
FAQ
- Can I prepare this dish in advance? Yes, you can prep the ingredients ahead and roast them when ready to serve.
- Is this dish suitable for freezing? Yes, freeze individual portions for easy reheating later.
- What other herbs can I use? Sage, parsley, or basil also work well with this dish for different flavor profiles.
Healthy Roasted Chicken and Veggies
Equipment
- Rimmed Baking Sheet
- Non-Stick Spray
Ingredients
Chicken
- 2 pieces Chicken Breasts, cut into 1 inch pieces
Vegetables
- ¾ cup Yellow Onion, chopped
- 1 small Zucchini, chopped
- 1 ½ cup Multi Colored Bell Peppers, chopped
- 1 cup Broccoli Florets
- 1 cup Tomatoes, chopped
Oils and Seasonings
- 2 tbsp Olive Oil
- ½ tsp Paprika
- 2 tsp Italian Seasoning
- ½ tsp Salt
- ½ tsp Black Pepper
Instructions
- Preheat the oven to 400°F. Spray a rimmed baking sheet with a non-stick spray.
- Place the cut up chicken on the baking sheet. Place all the cut vegetables onto the baking sheet with the chicken.
- Sprinkle the seasonings on top of the cut up vegetables and chicken. Toss the chicken and vegetables to mix all the ingredients and seasonings.
- Place in the oven and bake for 25 to 30 minutes. Check to be sure the chicken is done; if not, roast another 5 to 10 minutes. Test the vegetables also for doneness.
- Enjoy!