15 Minute Healthy Roasted Chicken and Veggies

Introduction:

Looking for a nutritious and flavorful meal that’s ready in a flash? Look no further than this 15-minute healthy roasted chicken and veggies recipe. Packed with protein, vitamins, and minerals, this dish is a perfect option for busy weeknights when you need a quick and satisfying dinner on the table.

Ingredients:

  • 2 Chicken Breasts, cut into 1-inch pieces
  • ½ cup yellow onion, chopped
  • 1 small zucchini, chopped
  • 1 cup multi-colored bell peppers, chopped
  • 1 cup broccoli florets
  • 1 cup tomatoes, chopped
  • 2 tbsp Olive Oil
  • ½ tsp Paprika
  • 2 tsp Italian Seasoning
  • ½ tsp salt
  • ½ tsp black pepper

Directions:

  1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C) to ensure it’s hot and ready for roasting.
  2. Prepare the Baking Sheet: Lightly spray a rimmed baking sheet with non-stick spray to prevent sticking and ensure easy cleanup.
  3. Arrange the Ingredients: Place the chicken pieces on the baking sheet, then scatter all the chopped vegetables around the chicken, spreading them out evenly.
  4. Season to Perfection: Evenly sprinkle the paprika, Italian seasoning, salt, and black pepper over the chicken and vegetables, ensuring they’re well-coated with flavor.
  5. Toss for Even Distribution: Gently toss the chicken and vegetables on the baking sheet to coat them thoroughly with the seasonings and olive oil, ensuring every bite is packed with flavor.
  6. Roast to Perfection: Transfer the baking sheet to the preheated oven and bake for 25 to 30 minutes, or until the chicken is fully cooked and the vegetables are tender and roasted to perfection.
  7. Check for Doneness: Use a meat thermometer to verify the chicken’s doneness, ensuring it reaches an internal temperature of 165°F (74°C). Additionally, test the vegetables for your preferred level of tenderness.
  8. Serve and Enjoy: Once cooked, allow the dish to cool slightly before serving. Then, dish up this wholesome and hearty meal that’s as nutritious as it is delicious.

Serving and Storage Tips

  1. Serve Fresh and Hot: For the most enjoyable experience, serve your healthy roasted chicken and veggies dish fresh out of the oven. The aroma and flavors will be at their peak, offering a satisfying mealtime experience.
  2. Pairing Suggestions: Consider serving your roasted chicken and veggies alongside some quinoa, brown rice, or whole grain bread to create a balanced and nutritious meal. You can also add a side salad for extra freshness and crunch.
  3. Garnish with Fresh Herbs: Elevate the presentation and flavor of your dish by garnishing it with freshly chopped herbs like parsley, cilantro, or basil. This adds a pop of color and an extra layer of freshness to your meal.
  4. Storage: If you have leftovers, allow them to cool to room temperature before transferring them to an airtight container. Store the leftovers in the refrigerator for up to 3-4 days. This dish can be a convenient option for meal prep, providing quick and healthy lunches or dinners throughout the week.
  5. Reheating: When reheating your leftovers, consider using the oven or a skillet for best results. This helps maintain the texture and flavors of the chicken and veggies. Alternatively, you can microwave them in short intervals, stirring in between to ensure even heating.
  6. Customize Your Leftovers: Use your leftover roasted chicken and veggies in creative ways. They can be added to salads, wraps, sandwiches, or even turned into a delicious stir-fry. Don’t be afraid to get creative and experiment with different flavor combinations.
  7. Freezing: While this dish is best enjoyed fresh, you can freeze any leftover portions for longer-term storage. Allow the dish to cool completely before transferring it to freezer-safe containers or resealable bags. Frozen leftovers can be stored for up to 2-3 months. Thaw them overnight in the refrigerator before reheating.

FAQs:

1. Can I use different vegetables in this recipe?

Absolutely! This recipe is versatile, and you can customize it based on your preferences or what you have on hand. Feel free to swap out the suggested vegetables for others you enjoy, such as carrots, cauliflower, Brussels sprouts, or asparagus. Just be mindful of adjusting the cooking time for different vegetables as needed.

2. How do I know when the chicken is fully cooked?

The best way to ensure the chicken is fully cooked is by using a meat thermometer. Insert the thermometer into the thickest part of the chicken pieces, and it should register at least 165°F (74°C) when done. Additionally, you can check for doneness by cutting into a piece of chicken to ensure there is no pinkness and the juices run clear.

3. Can I make this recipe ahead of time?

While this dish is best enjoyed fresh out of the oven, you can certainly prepare some components ahead of time to streamline the cooking process. You can chop the vegetables and marinate the chicken in advance, storing them separately in the refrigerator until you’re ready to roast them. Just remember to season the chicken just before roasting for the best flavor.

4. Is this recipe suitable for meal prep?

Absolutely! This healthy roasted chicken and veggies recipe is perfect for meal prep. You can prepare a large batch at the beginning of the week and portion it out into individual containers for quick and easy meals throughout the week. It’s a convenient way to ensure you have nutritious and delicious meals ready to go when you need them.

5. Can I double the recipe?

Yes, you can easily double or even triple the recipe to feed a larger crowd or to have leftovers for future meals. Simply adjust the quantities of ingredients accordingly and use additional baking sheets if needed to ensure the chicken and vegetables have enough space to roast evenly. Keep in mind that you may need to extend the cooking time slightly when doubling the recipe.

Conclusion:

With just a few simple ingredients and minimal prep time, you can whip up a delicious and nutritious meal that the whole family will love. This 15-minute healthy roasted chicken and veggies recipe is not only quick and easy but also packed with flavor and nutrients. So, the next time you’re in need of a satisfying dinner in a hurry, give this recipe a try and enjoy a wholesome meal that’s both convenient and delicious.