One-Pan Chicken & Veggies – Easy 30-Minute Healthy Dinner
Introduction:
There’s nothing better than a simple, nutritious meal that comes together in just one pan! This One-Pan Chicken & Veggies recipe has been my go-to for busy nights when I want something healthy but don’t have time for a lot of cleanup. The combination of tender, seasoned chicken and roasted vegetables makes for a balanced, flavorful dish that’s perfect for meal prep or a family dinner. Inspired by Mediterranean and American home-cooked meals, this dish is both comforting and wholesome!
Recipe Details:
Ingredients List:
For the Chicken:
- 2 large chicken breasts (or 4 boneless, skinless thighs)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon lemon juice
For the Vegetables:
- 1 zucchini, sliced
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- ½ red onion, sliced
- 1 medium carrot, chopped
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon Italian seasoning
Step-by-Step Instructions:
Step 1: Preheat the Oven
- Preheat your oven to 400°F (200°C).
- Line a large baking sheet with parchment paper or lightly grease it with cooking spray.
Step 2: Season the Chicken
- In a bowl, mix olive oil, garlic powder, paprika, oregano, salt, and black pepper.
- Coat the chicken breasts or thighs with the seasoning mixture.
- Drizzle with lemon juice and let it marinate for at least 10 minutes (or overnight for extra flavor).
Step 3: Prepare the Vegetables
- Chop all the vegetables into bite-sized pieces.
- Toss them in a bowl with olive oil, salt, black pepper, and Italian seasoning.
- Spread them evenly on one side of the baking sheet.
Step 4: Roast Everything in One Pan
- Place the seasoned chicken on the other side of the baking sheet.
- Bake for 20-25 minutes, flipping the chicken halfway through.
- If needed, broil for an extra 2-3 minutes for a crispy golden texture.
Step 5: Serve & Enjoy
- Let the chicken rest for a couple of minutes before slicing.
- Serve hot, garnished with fresh parsley or an extra squeeze of lemon juice.
Unique Tips, Variations, and Insights:
Customization Tips:
- Add more protein by including chickpeas or tofu for a vegetarian option.
- Swap the chicken for salmon or shrimp for a seafood twist.
- Spice it up with red pepper flakes or a drizzle of sriracha before serving.
Expert Advice:
- For juicy chicken, use a meat thermometer—cook until it reaches 165°F (75°C) internally.
- For crispier veggies, spread them out in a single layer so they roast evenly.
Cultural Context:
This dish is inspired by Mediterranean-style roasted meals that emphasize whole ingredients, olive oil, and simple seasonings for maximum flavor. It’s also a staple in American kitchens for its ease and versatility.
Nutrition Facts (Per Serving):
- Calories: 350
- Protein: 40g
- Carbohydrates: 18g
- Fat: 12g
- Fiber: 4g
FAQ Section:
1. Can I use frozen vegetables?
Yes! Just adjust the cooking time, as frozen veggies may release more water and take a bit longer to roast.
2. How do I store leftovers?
Store in an airtight container in the fridge for up to 4 days. Reheat in the oven or microwave.
3. What other veggies can I use?
Try Brussels sprouts, mushrooms, asparagus, or sweet potatoes for variety.
Conclusion:
This One-Pan Chicken & Veggies recipe is a lifesaver for busy weeknights! It’s healthy, flavorful, and requires minimal cleanup, making it perfect for families or meal preppers. Try it tonight and let me know how you customize it!
