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Healthy one dish chicken dinner recipes

Easy Healthy One Dish Chicken Dinner Recipes - Quick!

Imagine tender chicken, infused with fragrant herbs and spices, nestled amongst vibrant vegetables, all cooked together to create a symphony of flavors. The aroma alone, a blend of savory chicken drippings, earthy root vegetables, and bright aromatics, is enough to entice even the most discerning palate. Each bite offers a medley of textures the juicy, yielding chicken, the slightly crisp vegetables, and the flavorful pan juices coating every morsel.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Main Dishes
Cuisine Mediterranean
Servings 4 people
Calories 350 kcal

Equipment

  • Large baking sheet
  • Parchment paper (optional, for easier cleanup)
  • Large Mixing Bowl
  • Small bowl (for marinade)
  • Whisk
  • Cutting board
  • Chef's knife
  • Measuring cups and spoons
  • Meat thermometer (optional, to ensure chicken is fully cooked)

Ingredients
  

  • 1.5 lbs boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 red bell pepper cut into 1-inch pieces
  • 1 yellow bell pepper cut into 1-inch pieces
  • 1 zucchini cut into 1/2-inch slices
  • 1 red onion cut into wedges
  • 1 cup cherry tomatoes halved
  • 1/4 cup Kalamata olives pitted and halved
  • 2 cloves garlic minced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh parsley chopped (for garnish)

Instructions
 

  • Step 1: Preheat Oven: Preheat oven to 400F (200C). Prepare a large baking sheet by lining it with parchment paper for easy cleanup.
  • Step 2: Prepare the Chicken and Vegetables: In a large bowl, combine the chicken pieces, bell peppers, zucchini, red onion, cherry tomatoes, and Kalamata olives.
  • Step 3: Make the Marinade: In a small bowl, whisk together the minced garlic, olive oil, lemon juice, dried oregano, dried basil, salt, and black pepper.
  • Step 4: Marinate Chicken and Vegetables: Pour the marinade over the chicken and vegetables in the large bowl. Toss well to ensure everything is evenly coated.
  • Step 5: Arrange on Baking Sheet: Spread the marinated chicken and vegetables in a single layer on the prepared baking sheet. Be careful not to overcrowd the pan; if necessary, use two baking sheets.
  • Step 6: Bake: Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender and slightly browned. The internal temperature of the chicken should reach 165F (74C).
  • Step 7: Garnish and Serve: Remove the baking sheet from the oven and sprinkle fresh parsley over the chicken and vegetables. Serve immediately.
  • Optional Tips:
  • For a spicier dish, add a pinch of red pepper flakes to the marinade.
  • Feel free to substitute vegetables based on seasonal availability or personal preference; broccoli, asparagus, or mushrooms would also work well in this recipe.
  • To ensure even cooking, cut the vegetables into uniform sizes.

Notes

Variations

The provided one-dish chicken dinner recipe serves as a foundation for diverse culinary adaptations. Ingredient substitutions, regional influences, and dietary modifications can be implemented to tailor the dish to individual preferences and nutritional requirements.
  • Ingredient Swaps:
    • Different protein sources like turkey breast or firm tofu can replace chicken.
    • Vegetables can be swapped based on seasonal availability or preference; examples include broccoli florets, asparagus spears, button mushrooms, or butternut squash cubes.
    • Grains such as quinoa or farro can substitute the pasta if desired
  • Regional Twists:
    • Mediterranean: Add feta cheese, artichoke hearts, and sun-dried tomatoes. Increase the use of oregano and incorporate fresh mint.
    • Mexican: Incorporate black beans, corn kernels, diced jalapeos, and a sprinkle of chili powder. Top with a dollop of Greek yogurt or a squeeze of lime juice.
    • Asian: Marinate the chicken in soy sauce, ginger, garlic, and sesame oil. Include vegetables like bok choy, snow peas, and sliced carrots. Garnish with sesame seeds and chopped green onions.
  • Dietary Adjustments:
    • Low-Carb/Keto: Replace higher-carbohydrate vegetables with low-carb options such as cauliflower florets, zucchini noodles (zoodles), or bell pepper strips. Eliminate the tomatoes or use in moderation.
    • Vegan: Substitute the chicken with firm or extra-firm tofu, tempeh, or a medley of hearty vegetables like mushrooms and eggplant.
    • Gluten-Free: Ensure all ingredients, including the marinade, are gluten-free. This recipe, as written, is inherently gluten-free if dried herbs without additives are used.
    • Dairy-Free: Omit any cheese or dairy-based toppings or sauces. The base recipe is inherently dairy-free.

Serving Suggestions

This one-dish chicken dinner is versatile and can be served in various contexts. It is well-suited for:
  • Weeknight Dinners: Its simplicity and ease of preparation make it ideal for busy weeknights. Serve hot directly from the baking sheet.
  • Meal Prepping: Pre-portion the cooked dish into individual containers for convenient lunches or dinners throughout the week.
  • Casual Gatherings: The dish can be presented as part of a buffet spread or served family-style for informal get-togethers.
Complementary side dishes might include a simple green salad dressed with a light vinaigrette or a crusty loaf of bread for soaking up the flavorful pan juices.

Storage Tips

  • Refrigeration: Allow the cooked chicken and vegetables to cool completely before transferring to an airtight container. Store in the refrigerator for up to 3-4 days.
  • Reheating: Reheat the dish in the oven at 350F (175C) for approximately 15-20 minutes, or until heated through. Alternatively, microwave individual portions for 1-2 minutes, stirring occasionally.
  • Freezing: While freezing is possible, the texture of some vegetables, particularly zucchini and tomatoes, may change. If freezing, allow the cooked dish to cool completely before transferring to a freezer-safe container. Store in the freezer for up to 2-3 months. Thaw completely in the refrigerator before reheating.

Frequently Asked Questions

  • Question 1: Can I use frozen vegetables?Yes, frozen vegetables can be used as a convenient alternative to fresh vegetables. Add them to the baking sheet without thawing, but increase the cooking time by approximately 5-10 minutes to ensure they cook through.
  • Question 2: How can I prevent the chicken from drying out?Ensure the chicken pieces are uniformly sized to promote even cooking. Avoid overcrowding the baking sheet, as this can cause the chicken to steam rather than roast. Marinating the chicken for at least 30 minutes prior to cooking also helps to retain moisture.
  • Question 3: Can I prepare this dish ahead of time?The chicken and vegetables can be marinated in advance and stored in the refrigerator for up to 24 hours. Assemble the dish on the baking sheet just before cooking.
  • Question 4: Is this recipe suitable for people with allergies?This recipe is inherently gluten-free and dairy-free. However, individuals with allergies should always carefully review the ingredient list to ensure all components are safe for consumption. Pay particular attention to the marinade ingredients to ensure they are free from common allergens.
Keyword Dairy-Free, Family Dinner, Gluten-Free, Sheet Pan Dinner, Summer