Easy One Dish Chicken & Veggie Recipes - Fast Meals
This culinary approach simplifies dinnertime by combining protein, carbohydrates, and vegetables into a single, harmonious preparation. These meals offer a balanced nutritional profile and minimize cleanup, making them ideal for busy weeknights. The preparations are versatile, often featuring a medley of flavors that cater to a wide range of palates.
Equipment
- Large Cutting Board: For chopping vegetables and preparing chicken.
- Chefs Knife: Essential for efficient and safe chopping.
- Large Mixing Bowl: For tossing the ingredients together.
- Baking Sheet: For roasting the meal evenly.
- Measuring Cups and Spoons: For accurate ingredient measurements.
- Meat thermometer: To ensure the chicken is cooked to a safe internal temperature.
Ingredients
- 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 1 red bell pepper, cored and chopped
- 1 yellow bell pepper, cored and chopped
- 1 red onion, quartered
- 2 cups broccoli florets
- 1 cup cherry tomatoes, halved
- 4 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons fresh rosemary, chopped
- 1 lemon, juiced and zested
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Step 1: Preheat Oven: Preheat oven to 400F (200C). Ensure the oven is fully heated before proceeding to the next step.
- Step 2: Prepare Vegetables: Wash and chop the bell peppers, red onion, and broccoli into bite-sized pieces. Halve the cherry tomatoes.
- Step 3: Combine Ingredients: In a large bowl, combine the chicken pieces, chopped vegetables, minced garlic, olive oil, rosemary, lemon juice, and lemon zest. Season with salt and pepper. Toss well to ensure all ingredients are evenly coated.
- Step 4: Arrange on Baking Sheet: Spread the mixture evenly in a single layer on a large baking sheet. Avoid overcrowding the pan to ensure 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 slightly caramelized. Internal temperature of chicken should reach 165F (74C).
- Step 6: Serve: Remove from oven and let rest for a few minutes before serving. Garnish with extra fresh rosemary, if desired. Optional Tips: For a spicier flavor, add a pinch of red pepper flakes. Other vegetables such as zucchini, mushrooms, or asparagus can be substituted based on preference. Ensure vegetables are cut uniformly to cook evenly.
Notes
Variations
This one-dish chicken and vegetable meal readily accommodates various modifications to suit individual preferences and dietary needs.
- Ingredient Swaps: Other vegetables, such as zucchini, asparagus, mushrooms, or Brussels sprouts, can be incorporated based on seasonal availability or personal preference. Alternative protein sources, like turkey sausage or tofu, can also be used in place of chicken.
- Regional Twists: For a Mediterranean twist, consider adding Kalamata olives, feta cheese, and a drizzle of extra virgin olive oil after cooking. An Asian-inspired variation might include soy sauce, ginger, sesame oil, and a sprinkle of sesame seeds. A Tex-Mex version could feature chili powder, cumin, corn, and black beans, topped with avocado and a dollop of sour cream.
- Dietary Adjustments: For a low-carb or keto-friendly version, reduce or eliminate starchy vegetables like potatoes or carrots and focus on non-starchy options like broccoli, cauliflower, and spinach. To make the recipe dairy-free, ensure no dairy-based ingredients are used. For a vegetarian or vegan adaptation, substitute the chicken with firm or extra-firm tofu, and consider adding chickpeas or lentils for added protein.
Serving Suggestions
This one-dish chicken and vegetable meal is versatile and can be served in a variety of ways.
- As a Complete Meal: Serve the dish as is for a balanced and satisfying meal. Its combination of protein, carbohydrates, and vegetables makes it a nutritionally complete option.
- With a Side: Pair the meal with a side of quinoa, brown rice, or couscous for added carbohydrates and fiber. A simple green salad with a light vinaigrette also complements the dish nicely.
- As a Meal Prep Option: The components can be divided into individual containers for convenient grab-and-go lunches throughout the week.
Storage Tips
Proper storage is essential for preserving the freshness and quality of the cooked dish.
- Refrigeration: Allow the cooked chicken and vegetables to cool completely before transferring them to an airtight container. Store in the refrigerator for up to 3-4 days.
- Freezing: For longer storage, the dish can be frozen. Transfer the cooled chicken and vegetables to a freezer-safe container or freezer bag, removing as much air as possible to prevent freezer burn. Thaw in the refrigerator overnight before reheating. Frozen cooked chicken and vegetables can maintain quality for up to 2-3 months.
- Reheating: Reheat in the oven at 350F (175C) until heated through, or microwave on medium power in intervals, stirring occasionally, until warmed. When reheating, ensure the chicken reaches an internal temperature of 165F (74C).
Frequently Asked Questions
- Question 1: Can I use frozen vegetables?
Answer: Yes, frozen vegetables can be used as a convenient substitute for fresh ones. Be sure to thaw them slightly and pat them dry before adding them to the dish to prevent excess moisture. - Question 2: How do I prevent the vegetables from becoming soggy?
Answer: Avoid overcrowding the baking sheet, as this can steam the vegetables instead of roasting them. Roasting at a high temperature and ensuring the vegetables are evenly spread helps achieve optimal caramelization and crispness. - Question 3: Can I prepare this dish in advance?
Answer: The vegetables can be pre-chopped and stored in the refrigerator a day in advance. The chicken can also be marinated ahead of time for enhanced flavor. However, it’s best to cook the dish just before serving to ensure the vegetables retain their texture and the chicken remains juicy. - Question 4: Can I add potatoes to this recipe?
Answer: Absolutely. Potatoes, especially small ones like fingerling or baby potatoes, work well. Simply cut them into evenly sized pieces and add them along with the other vegetables. Keep in mind that potatoes may increase the cooking time slightly, so check for doneness by ensuring they are tender when pierced with a fork.