Easy One-Dish Chicken Dinner Recipe (Healthy & Quick!)
Imagine tender chicken, infused with the bright zest of lemon and the earthy fragrance of rosemary, nestled among a medley of vibrant vegetables roasted to caramelized perfection. Each bite offers a symphony of textures, from the crisp skin of the chicken to the yielding sweetness of the vegetables, all harmonized by a subtle, savory depth that lingers on the palate.
Equipment
- Large baking sheet
- Parchment Paper
- Large Mixing Bowl
- Cutting board
- Chef's knife
- Measuring spoons
- Measuring cups
Ingredients
- 1.5 lbs boneless skinless chicken thighs, cut into 1-inch pieces
- 1 large red bell pepper cored and chopped
- 1 large yellow bell pepper cored and chopped
- 1 red onion cut into wedges
- 2 cups broccoli florets
- 1 pint cherry tomatoes halved
- 4 cloves garlic minced
- 2 tablespoons olive oil
- 1 tablespoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Lemon wedges for serving (optional)
Instructions
- Step 1: Preheat Oven and Prepare Baking Sheet: Preheat oven to 400F (200C). Line a large baking sheet with parchment paper for easy cleanup.
- Step 2: Combine Ingredients: In a large bowl, combine the chicken, bell peppers, red onion, broccoli florets, cherry tomatoes, and minced garlic.
- Step 3: Season and Toss: Drizzle the olive oil over the chicken and vegetables. Sprinkle with oregano, basil, salt, and pepper. Toss everything together until evenly coated.
- Step 4: Arrange on Baking Sheet: Spread the mixture in a single layer on the prepared baking sheet. Avoid overcrowding to ensure even cooking.
- Step 5: Bake: Bake for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized. Stir halfway through to promote even cooking.
- Step 6: Serve: Remove from oven and let cool slightly. Serve hot, with lemon wedges if desired.
- Optional Tips: For a spicier dish, add a pinch of red pepper flakes. Chicken breasts can be used in place of chicken thighs. Adjust baking time accordingly. Feel free to substitute vegetables based on preference or availability, such as zucchini, squash, or asparagus.
Notes
Variations
The versatility of “One dish chicken dinner recipe healthy” allows for numerous adaptations to cater to diverse palates and dietary needs.
- Ingredient Swaps: Other vegetables can replace those listed based on seasonal availability or personal preference. Zucchini, yellow squash, asparagus, Brussels sprouts, or green beans make excellent additions or substitutions. For those who prefer chicken breast, it can easily replace chicken thighs; however, baking time may need to be adjusted to prevent dryness.
- Regional Twists: A Mediterranean-inspired variation incorporates Kalamata olives, feta cheese, and a lemon-herb marinade. An Asian-inspired adaptation might include soy sauce, ginger, garlic, and sesame oil, served with rice. A Mexican version could feature chili powder, cumin, bell peppers, onions, and black beans, topped with avocado.
- Dietary Adjustments: To create a Whole30-compliant dish, ensure all ingredients adhere to the Whole30 guidelines, eliminating added sugars, grains, legumes, and dairy. For a low-carb or ketogenic version, focus on non-starchy vegetables like broccoli, cauliflower, and spinach, while minimizing higher-carbohydrate options such as potatoes or sweet potatoes.
Serving Suggestions
This one-dish chicken dinner serves as a complete and satisfying meal suitable for various occasions. It is equally appropriate for a weeknight family dinner as it is for a casual weekend gathering. Serving it hot, straight from the oven, maximizes the flavor and textural contrasts. Consider pairing it with a side of quinoa or brown rice for added fiber and sustenance, particularly if the vegetable selection is lower in carbohydrates. A dollop of plain Greek yogurt or a sprinkle of fresh herbs can add a refreshing touch. Lemon wedges, as suggested in the recipe, further enhance the overall brightness of the dish.
Storage Tips
Proper storage is key to preserving the freshness and flavor of leftover chicken and vegetables. Allow the dish to cool completely before transferring it to an airtight container. Refrigerate immediately. When stored properly, the dish remains palatable for up to 3-4 days. Reheat gently in the oven or microwave until warmed through. Reheating in the oven helps retain the texture of the chicken and vegetables better than microwaving. Freezing this dish is not recommended, as the texture of the vegetables can become mushy upon thawing.
Frequently Asked Questions
- Question 1: Can this recipe be made ahead of time?
Answer: While it’s best served fresh, the vegetables can be chopped, and the chicken marinated ahead of time. Store separately in the refrigerator until ready to cook. - Question 2: How do I prevent the chicken from drying out?
Answer: Ensure the chicken is not overcooked. Using chicken thighs, which have a higher fat content than chicken breasts, helps maintain moisture. Marinating the chicken before cooking also aids in preventing dryness. - Question 3: Can I use frozen vegetables?
Answer: Yes, frozen vegetables can be used. However, they may release more moisture during cooking, so it may be necessary to increase the cooking time slightly. It is recommended to thaw them partially before adding them to the dish.