Easy Healthy One-Dish Chicken Bake Dinner - Quick Recipe!
This straightforward and nourishing meal combines tender chicken with an assortment of fresh vegetables, all baked together in a single dish. Infused with aromatic herbs and seasoned to perfection, it promises a balanced and flavorful culinary experience. The dish appeals to those seeking both convenience and wholesome ingredients.
Equipment
- 9x13-inch baking dish
- Large Mixing Bowl
- Cutting board
- Chef's knife
- Measuring spoons
- Measuring cups
- Oven mitts
- Serving Spatula
Ingredients
- 1.5 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 large sweet potato, peeled and diced
- 1 large red onion, chopped
- 2 bell peppers (1 red, 1 yellow), seeded and chopped
- 2 cups broccoli florets
- 2 carrots, peeled and sliced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 tablespoon dried Italian seasoning
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh parsley, chopped (for garnish)
Instructions
- Step 1: Preheat the Oven: Preheat the oven to 400F (200C).
- Step 2: Prepare the Vegetables: In a large bowl, combine the diced sweet potato, chopped red onion, bell peppers, broccoli florets, and sliced carrots.
- Step 3: Season the Vegetables: Add the minced garlic, olive oil, Italian seasoning, paprika, salt, and pepper to the bowl with the vegetables. Toss to ensure the vegetables are evenly coated with the seasonings.
- Step 4: Arrange in Baking Dish: Spread the seasoned vegetables evenly in a 9x13 inch baking dish.
- Step 5: Add the Chicken: Arrange the chicken pieces over the top of the vegetables in a single layer.
- Step 6: Bake: Bake in the preheated oven for 40-45 minutes, or until the chicken is cooked through and the vegetables are tender. Chicken is safely cooked when it reaches an internal temperature of 165F (74C).
- Step 7: Garnish and Serve: Remove the baking dish from the oven and garnish with fresh parsley. Serve hot. Optional Tip: For a touch of sweetness, drizzle a tablespoon of honey or maple syrup over the vegetables before baking. To add a cheesy flavor, sprinkle a 1/2 cup of shredded Parmesan cheese over the dish during the last 10 minutes of baking.
Notes
Variations
The basic framework of a “Healthy one dish chicken bake for dinner” lends itself to countless adaptations, limited only by culinary imagination and dietary requirements.
- Ingredient Swaps: Substitute chicken thighs for chicken breasts to increase fat content and enhance flavor. Replace sweet potatoes with butternut squash or parsnips for seasonal variation. Incorporate different vegetables such as green beans, Brussels sprouts, or mushrooms based on availability and preference.
- Regional Twists: Introduce Mediterranean flavors by adding olives, feta cheese, and a sprinkle of oregano. Infuse Southwestern influences with chili powder, cumin, and a topping of shredded cheddar cheese. Explore Asian-inspired notes by incorporating soy sauce, ginger, and sesame oil, along with vegetables like bok choy and snow peas.
- Dietary Adjustments: For a vegetarian option, replace chicken with firm tofu or chickpeas. Ensure seasonings are gluten-free for those with gluten sensitivities. To reduce sodium, use low-sodium seasonings and avoid adding extra salt. For a low-carb version, minimize starchy vegetables like sweet potatoes and increase the proportion of non-starchy options such as broccoli and bell peppers.
Serving Suggestions
This dish is inherently versatile and can be adapted for various serving scenarios. It is well-suited as a hearty weeknight dinner, providing a balanced and satisfying meal after a long day. It can also be served as part of a buffet-style spread for casual gatherings, offering a healthy and flavorful option alongside other dishes. Pairing it with a simple side salad of mixed greens can further enhance the nutritional profile and provide a refreshing contrast to the baked components.
Storage Tips
Proper storage is essential to preserve the freshness and quality of any leftovers. Allow the chicken bake to cool completely before transferring it to an airtight container. Refrigerated, it will remain palatable for 3-4 days. For longer-term storage, consider freezing individual portions. Thawing should be done in the refrigerator overnight to maintain optimal texture and flavor. Reheating can be accomplished in the oven or microwave until heated through; oven reheating is generally preferred to retain the crispness of the vegetables.
Frequently Asked Questions
- Question 1: Can this recipe be made ahead of time?
Yes, the vegetables can be chopped and seasoned ahead of time and stored in the refrigerator. Add the chicken just before baking to prevent it from drying out. - Question 2: Can frozen vegetables be used?
Yes, frozen vegetables are a convenient alternative to fresh. Thaw them slightly before adding them to the baking dish to ensure even cooking. - Question 3: How can I prevent the chicken from drying out?
Ensure the chicken pieces are evenly sized and not overcooked. Basting with a small amount of olive oil or chicken broth during baking can also help retain moisture. - Question 4: What other seasonings can be used?
Experiment with different herbs and spices such as garlic powder, onion powder, dried thyme, or rosemary to customize the flavor profile.