Quick & Easy Healthy Chicken & Veggie Recipes
Imagine a complete and nourishing meal, prepared in a single pan, that brings together tender chicken and a medley of vibrant vegetables. This culinary approach simplifies cooking without sacrificing flavor or nutritional value. The result is a balanced and satisfying dish, perfect for busy weeknights or wholesome weekend meals.
Equipment
- Large Mixing Bowl: For marinating the chicken and vegetables
- Small Bowl: For preparing the marinade
- Whisk: For blending the marinade ingredients
- Large Baking Sheet: For roasting the dish in a single layer
- Cutting Board: For chopping vegetables
- Chef's Knife: For precise and safe cutting
- Measuring Spoons and Cups: For accurate ingredient measurement
- Oven: For baking the dish at a consistent temperature
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 zucchini, cut into 1/2-inch thick slices
- 1 red onion, cut into wedges
- 1 pint cherry tomatoes, halved
- 4 cloves garlic, minced
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 2 teaspoons dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh parsley, chopped (for garnish)
Instructions
- Step 1: Prepare the Chicken and Vegetables: In a large bowl, combine the chicken pieces, bell peppers, zucchini, red onion, and cherry tomatoes. This ensures even distribution of flavors.
- Step 2: Make the Marinade: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, basil, salt, and pepper. This simple marinade infuses the chicken and vegetables with classic Mediterranean flavors.
- Step 3: Marinate the Chicken and Vegetables: Pour the marinade over the chicken and vegetables in the large bowl. Toss everything together until well coated, ensuring all pieces are evenly saturated with the marinade.
- Step 4: Arrange on a Baking Sheet: Spread the marinated chicken and vegetables in a single layer on a large baking sheet. Avoid overcrowding the pan to ensure even cooking and browning.
- Step 5: Bake: Preheat the oven to 400F (200C). Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Halfway through cooking, stir the vegetables to ensure even browning.
- Step 6: Garnish and Serve: Remove the baking sheet from the oven. Garnish with fresh parsley, chopped. Serve immediately. Optional Tip: For added flavor, marinate the chicken and vegetables for at least 30 minutes (or up to overnight) in the refrigerator before baking. To add a smoky flavor, use smoked paprika in the marinade.
Notes
Variations
The basic recipe for one-dish chicken and vegetables lends itself to numerous adaptations.
- Ingredient Swaps: Different vegetables can easily be substituted based on preference or seasonal availability. Broccoli, asparagus, or green beans work well in place of zucchini. Sweet potatoes or carrots can replace bell peppers for a sweeter profile.
- Regional Twists:
- Asian-Inspired: Incorporate soy sauce, ginger, garlic, and sesame oil into the marinade. Add broccoli florets and sliced carrots for a Far Eastern flavor.
- Mexican-Inspired: Use chili powder, cumin, and smoked paprika in the marinade. Add corn kernels and black beans for an authentic Southwestern touch.
- Italian-Inspired: Incorporate sun-dried tomatoes, fresh basil, and a sprinkle of Parmesan cheese after baking for a classic Italian flavor.
- Dietary Adjustments:
- Keto/Low-Carb: Replace higher-carb vegetables like sweet potatoes with cauliflower or Brussels sprouts. Ensure marinade ingredients are sugar-free.
- Paleo: Focus on vegetables like broccoli, bell peppers, and zucchini. Use avocado oil instead of olive oil.
- Vegetarian/Vegan: Substitute the chicken with firm tofu or tempeh, ensuring the marinade is plant-based.
Serving Suggestions
The versatility of one-dish chicken and vegetables allows for various serving options.
- As a Main Course: Serves as a complete and balanced meal on its own.
- Over Grains: Serve over a bed of quinoa, brown rice, or couscous for added carbohydrates and texture.
- With a Salad: Pair with a simple green salad for a lighter, more refreshing meal.
- As Meal Prep: Prepares well for meal prepping. Divide into containers for lunches or dinners throughout the week.
- Special Occasions: Can be elevated for dinner parties by adding a drizzle of balsamic glaze or a sprinkle of toasted nuts.
Storage Tips
Proper storage ensures the dish retains its flavor and quality.
- Refrigeration: Store leftover chicken and vegetables in an airtight container in the refrigerator. It will remain fresh for up to 3-4 days.
- Reheating: Reheat in the oven at 350F (175C) or in a microwave until heated through. Reheating in the oven helps maintain the texture of the vegetables.
- Freezing: While possible, freezing may alter the texture of the vegetables. If freezing, allow the dish to cool completely before placing it in a freezer-safe container. It can be stored in the freezer for up to 2 months. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
- Question 1: Can I use frozen vegetables?
While fresh vegetables are recommended for optimal texture and flavor, frozen vegetables can be used in a pinch. Thaw them slightly and pat them dry before adding them to the marinade to prevent a soggy dish. - Question 2: How can I prevent the vegetables from becoming overcooked?
Cut the vegetables into uniform sizes to ensure even cooking. Avoid overcrowding the baking sheet. Consider adding quicker-cooking vegetables like zucchini later in the baking process. - Question 3: Is it necessary to marinate the chicken and vegetables?
Marinating enhances the flavor of the dish, but it is not strictly necessary. If time is limited, even a short 15-minute marinade can make a noticeable difference. - Question 4: Can I add potatoes to this recipe?
Yes, potatoes can be added, but they may require a longer cooking time. Cut them into small pieces and add them to the baking sheet before the other vegetables.