Embarking on a healthier eating journey doesn’t mean you have to sacrifice flavor or spend hours in the kitchen. This 15 Minute Healthy Roasted Chicken and Veggies recipe is a testament to that. Despite its name, the actual oven time is longer, but the preparation itself is wonderfully straightforward and quick, making it an ideal weeknight meal. The dish is vibrant, packed with a variety of vegetables and lean chicken breast, ensuring a nutritious yet satisfying meal. The simplicity of the olive oil, paprika, and Italian seasoning brings out the natural flavors of the ingredients, creating a delightful harmony on your palate. My experience making this dish was not only effortless but also incredibly rewarding. The colorful presentation and the robust flavors made it an instant hit at my dinner table. It’s a recipe that beautifully combines health, taste, and convenience.
Ingredients
- 2 Chicken Breasts, cut into 1-inch pieces
- ¾ cup yellow onion, chopped
- 1 small zucchini, chopped
- 1 ½ 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
Instructions
- Preheat the Oven: Start by preheating your oven to 400°F (200°C), ensuring it’s ready for roasting.
- Prepare the Baking Sheet: Lightly spray a rimmed baking sheet with non-stick spray to prevent sticking.
- Arrange the Ingredients: Place the chicken pieces on the baking sheet. Scatter all the chopped vegetables around the chicken on the sheet.
- Season: Evenly sprinkle the paprika, Italian seasoning, salt, and black pepper over the chicken and vegetables.
- Toss: Gently toss the chicken and vegetables on the baking sheet to coat them thoroughly with the seasonings and olive oil.
- Roast: Transfer the baking sheet to the oven and bake for 25 to 30 minutes, until the chicken is fully cooked and the vegetables are tender and roasted.
- Check Doneness: Verify the chicken’s doneness with a meat thermometer — it should read 165°F (74°C). Also, test the vegetables for your preferred level of tenderness.
- Serve: Once cooked, allow it to cool slightly before serving. Enjoy a wholesome and hearty meal that’s as nutritious as it is delicious.
Nutrition Facts
Servings: 4 Calories per serving: Approximately 250-300 calories (This may vary based on specific ingredient amounts and substitutions.)
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Total Time: 40-45 minutes
Additional Tips
- For added flavor, marinate the chicken in olive oil and seasonings for at least 30 minutes before roasting.
- Feel free to customize the vegetables based on what’s in season or your preferences.
- Leftovers store well in the refrigerator for up to 3 days and make for great meal prep options.
FAQ Section
- Can I use frozen vegetables for this recipe? Yes, but for the best texture, thaw and drain them before roasting to avoid excess moisture.
- How can I ensure my chicken doesn’t dry out? Cutting the chicken into uniform pieces helps it cook evenly. Avoid overcooking by checking the temperature towards the end of roasting time.
- Can I make this dish in an air fryer? Yes, this recipe can be adapted for an air fryer. Adjust cooking times accordingly, usually shorter, and ensure there’s enough space for air to circulate.
- Is this recipe keto-friendly? Yes, by ensuring the vegetable mix is low-carb, this meal can fit into a ketogenic diet.
- Can I add potatoes to the mix? Absolutely, but note that adding root vegetables like potatoes may increase the roasting time due to their density.