Easy Healthy One-Pan Chicken & Veggie Bake Recipe
This straightforward recipe delivers a complete, nourishing meal featuring succulent chicken and an array of vibrant vegetables, all cooked together on a single pan. Infused with aromatic herbs and spices, the dish offers a symphony of savory flavors complemented by perfectly tender textures.
Equipment
- Large Baking Sheet (18 x 13 inches recommended)
- Large Mixing Bowl
- Chef's knife
- Cutting board
- Measuring spoons
- Measuring cups
- Meat Thermometer
- Spatula or Tongs
Ingredients
- 1.5 lbs boneless skinless chicken breasts, cut into 1-inch pieces
- 1 large red bell pepper cut into 1-inch pieces
- 1 large yellow bell pepper cut into 1-inch pieces
- 1 large red onion cut into wedges
- 2 cups broccoli florets
- 1 lb small Yukon gold potatoes quartered
- 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 Oven: Preheat the oven to 400F (200C).
- Step 2: Prepare Vegetables: Wash and chop all vegetables as directed in the ingredients list. Ensure the pieces are roughly the same size for even cooking.
- Step 3: Combine Ingredients: In a large bowl, combine the chicken pieces, bell peppers, red onion, broccoli florets, and quartered potatoes. Add the minced garlic, olive oil, Italian seasoning, paprika, salt, and pepper. Toss everything together until the chicken and vegetables are evenly coated.
- Step 4: Arrange on Baking Sheet: Spread the chicken and vegetable mixture in a single layer on a large baking sheet. Avoid overcrowding the pan to ensure proper browning and even cooking.
- Step 5: Bake: Bake in the preheated oven for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender and lightly browned. The internal temperature of the chicken should reach 165F (74C).
- Step 6: Garnish and Serve: Remove the baking sheet from the oven and garnish with fresh chopped parsley. Serve immediately and enjoy!
- Optional tips: For extra flavor, marinate the chicken in a mixture of olive oil, lemon juice, and herbs for at least 30 minutes before baking. You can also substitute any of the vegetables with your favorites, such as zucchini, carrots, or Brussels sprouts. For a crispier finish, broil for the last few minutes, keeping a close watch to prevent burning.
Notes
Variations
This “Healthy one pan baked chicken with vegetables” recipe can be creatively adapted to suit various preferences and dietary needs:
- Ingredient Swaps: Chicken thighs can replace chicken breasts for a richer flavor. Other vegetable options include Brussels sprouts, carrots, parsnips, zucchini, green beans, asparagus, mushrooms, or sweet potatoes. Consider adding cherry tomatoes during the last 15 minutes of baking.
- Regional Twists: For a Mediterranean flair, incorporate Kalamata olives, feta cheese (added during the last 5 minutes of baking), and a generous squeeze of lemon juice post-baking. A Tex-Mex version could include corn kernels, black beans, and a sprinkle of chili powder or cumin. An Asian-inspired rendition might use soy sauce, ginger, garlic, and sesame oil in the marinade, accompanied by broccoli and snap peas.
- Dietary Adjustments: To make it low-carb, increase non-starchy vegetables and reduce or eliminate potatoes. For a vegetarian option, substitute the chicken with firm tofu or chickpeas. A paleo-friendly version excludes potatoes and uses only paleo-approved seasonings. A gluten-free adaptation simply requires ensuring all seasonings are gluten-free.
Serving Suggestions
This dish is versatile and can be served in numerous ways. It serves as an excellent main course for a weeknight dinner due to its ease of preparation and cleanup. Consider serving it with a side of quinoa, brown rice, or couscous for a more complete meal. It is also suitable for meal prepping; portions can be stored in individual containers for easy lunches or dinners during the week. The roasted vegetables make an ideal accompaniment to other proteins, such as grilled fish or steak. A simple green salad or a side of crusty bread complements the dish nicely.
Storage Tips
To preserve freshness, allow the dish to cool completely before storing. Transfer the chicken and vegetables to an airtight container and refrigerate promptly. When stored properly, it will last for up to 3-4 days in the refrigerator. For longer storage, it can be frozen in freezer-safe containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating. Reheat in the oven at 350F (175C) until warmed through, or microwave in short intervals, stirring occasionally, to ensure even heating.
Frequently Asked Questions
- Question 1: Can I use frozen vegetables? While fresh vegetables are preferred for best flavor and texture, frozen vegetables can be used in a pinch. Thaw them partially and pat dry before adding to the pan to prevent excess moisture.
- Question 2: How do I prevent the vegetables from becoming soggy? Avoid overcrowding the baking sheet, as this steams the vegetables instead of roasting them. Use a hot oven and ensure the vegetables are cut into roughly the same size. Roasting at a higher temperature (425F) for a shorter time can also help.
- Question 3: Can I prepare this dish ahead of time? The vegetables can be prepped ahead of time and stored in the refrigerator until ready to use. However, it is best to cook the dish fresh for optimal flavor and texture.
- Question 4: How to make sure the chicken is cooked thoroughly? Use a meat thermometer to verify the internal temperature of the thickest part of the chicken reaches 165F (74C).