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One dish chicken dinners healthy

Easy & Healthy One Dish Chicken Dinners Recipes!

Imagine tender chicken, infused with the bright zest of lemon and the earthy fragrance of herbs, nestled amongst a medley of colorful vegetables. Each bite offers a harmonious blend of textures the succulent chicken, the slight char of roasted potatoes, the sweet burst of bell peppers all bathed in a savory, pan-created sauce. This culinary creation is not merely sustenance; its an experience.
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Course Dinner, Main Dishes
Cuisine Mediterranean
Servings 4 people
Calories 420 kcal

Equipment

  • Large baking sheet
  • Large Mixing Bowl
  • Cutting board
  • Chef's knife
  • Measuring spoons
  • Measuring cups
  • Oven mitts
  • Meat Thermometer (optional, for ensuring chicken is fully cooked)

Ingredients
  

  • 1.5 lbs boneless skinless chicken thighs
  • 1 lb baby potatoes halved
  • 1 red bell pepper chopped
  • 1 yellow bell pepper chopped
  • 1 large onion quartered
  • 2 cloves garlic minced
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon dried Italian herbs
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 lemon sliced
  • Fresh parsley chopped (for garnish)

Instructions
 

  • Step 1: Preheat the Oven: Preheat oven to 400F (200C). Ensure the oven rack is positioned in the center.
  • Step 2: Prepare the Vegetables: In a large bowl, combine the halved baby potatoes, chopped bell peppers, and quartered onion. Add the minced garlic, olive oil, lemon juice, Italian herbs, salt, and pepper. Toss thoroughly to ensure the vegetables are evenly coated.
  • Step 3: Arrange on Baking Sheet: Spread the seasoned vegetables in a single layer on a large baking sheet. Create a few clear spaces among the vegetables for the chicken.
  • Step 4: Add Chicken: Place the chicken thighs among the vegetables on the baking sheet. Tuck lemon slices under and around the chicken and vegetables.
  • Step 5: Roast: Roast in the preheated oven for 40-45 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized. The internal temperature of the chicken should reach 165F (74C).
  • Step 6: Rest and Garnish: Remove from the oven and let rest for 5 minutes before serving. Garnish with fresh chopped parsley.
  • Optional Tips: For crispier potatoes, parboil them for 5 minutes before roasting. Chicken breasts can be substituted for thighs, but reduce cooking time slightly to prevent drying out. Experiment with other vegetables like zucchini, carrots, or broccoli.

Notes

Variations

The inherent flexibility of this recipe allows for numerous adaptations:
  • Ingredient Swaps: Other vegetables, such as broccoli florets, zucchini slices, or Brussels sprouts (halved), can be substituted for bell peppers or potatoes. Consider incorporating root vegetables like carrots or parsnips for a heartier dish.
  • Regional Twists: Replace Italian herbs with za’atar spice blend for a Middle Eastern flavor profile. Add olives, feta cheese, and sun-dried tomatoes for a Mediterranean-inspired variation. Incorporate chili flakes and lime juice for a Southwestern twist.
  • Dietary Adjustments: To make this recipe low-carb, substitute cauliflower rice for potatoes and increase the proportion of non-starchy vegetables. For a vegetarian option, replace the chicken with firm tofu or chickpeas, adjusting the cooking time accordingly. For a dairy-free version, ensure no dairy is used in any added sauces or marinades.
  • Protein Variations: While the recipe calls for boneless, skinless chicken thighs, chicken breasts can be used as a leaner alternative. Fish fillets, such as salmon or cod, also work well, but the cooking time should be significantly reduced to prevent overcooking.

Serving Suggestions

This One Pan Lemon Herb Roasted Chicken and Vegetables can be served in a variety of settings:
  • Serve immediately after roasting for a warm and comforting weeknight dinner.
  • Pair with a side of quinoa, couscous, or rice to complement the chicken and vegetables.
  • Garnish with a dollop of Greek yogurt or a drizzle of pesto for added flavor and richness.
  • Serve cold or at room temperature as part of a picnic or potluck.
  • Chop up leftovers and use them to fill wraps or salads for a quick and easy lunch.

Storage Tips

Proper storage preserves the freshness and quality of the dish:
  • Allow the chicken and vegetables to cool completely before storing.
  • Transfer the leftovers to an airtight container.
  • Refrigerate for up to 3-4 days.
  • Reheat in the oven at 350F (175C) until heated through, or microwave on medium power.
  • Freezing is not recommended as it can alter the texture of the vegetables.

Frequently Asked Questions

  • Question 1: Can I use frozen vegetables?
    While fresh vegetables are preferred, frozen vegetables can be used in a pinch. Add them towards the end of the cooking time to prevent them from becoming mushy.
  • Question 2: How do I prevent the chicken from drying out?
    Ensure the chicken is cooked to an internal temperature of 165F (74C). Avoid overcooking. Basting the chicken with the pan juices during roasting can also help retain moisture.
  • Question 3: Can I prepare this dish ahead of time?
    Yes, the vegetables can be chopped and seasoned ahead of time and stored in the refrigerator. Add the chicken just before roasting.
  • Question 4: What if I don’t have Italian herbs?
    A combination of dried oregano, basil, thyme, and rosemary can be used as a substitute for Italian herbs.
Keyword Family Dinner, Gluten-Free, one-pot, Spring, Summer