Prepare to be amazed by one of the quickest, most filling, economical, delicious, simple, HEALTHY dinners to ever be made!!! BONUS: You could totally do this on a Sunday afternoon and divide it between containers for instant meal prep lunch for the week.
This is another common healthy, quick week night dinner that my husband and I enjoy. I originally found the idea for this recipe while I was scrolling through Pinterest for some inspiration. Finding new meal ideas for my family is tricky because I will eat just about anything and my husband will not. If his wife wasn’t a dietitian who cares for his health so much, he would eat chicken strips with white gravy, Funyuns, pepperoni pizza (extra pepperoni), and Mt. Dew ALL the time. ALL THE TIME!!! It doesn’t bother me or anything….Anyway, while I look for recipes I always have to find a balance of 1. is it healthy? 2. does it require many ingredients and do I have any on hand? 3. will it appeal to my husband or can I alter a few ingredients so he likes it? 4. is it affordable? 5. is it relatively simple? ( I love to cook and I’m not afraid of a challenge, but cooking with a toddler is a challenge enough!) Can you see how challenging it can be???
When I first saw the idea for this recipe I almost didn’t think anything of it because it was full of veggies my husband wouldn’t eat, but wait…. Epiphany!! I can substitute the veggies and leave them divided so he can eat the ones he wants, I can eat the ones I want, and it doesn’t require making two different meals. WINNER!
So please try this recipe out. You can use fresh or frozen veggies. I use a bit of both. You can always use more frozen in the winter when fresh produce is not in season.
This dish is also very pretty to make. You eat with your eyes first, so that is very important! Ready to see? Let’s go!
For my chicken and veggies I have done all different combinations of veggies. The one I am showing you today is: red onion, bell pepper, zucchini, frozen carrots, and asparagus. Frozen broccoli is usually in there, but I wanted to add more color than just the green.
Side note: We buy large containers of chicken breasts. We butterfly each breast into 2 thinner breasts because they are large enough to make two servings. We freeze 2 thin breast in a ziplock bag and then pull them out as we need. Saves so much money and makes them last so much longer!! Try it out. You can adjust the amount of protein and vegetables as needed.
For this meal since it is just my husband and I, we pull out one bag, so one large breast and tons of veggies!!
Start the recipe by preheating your oven to 500F. Yes, it’s gettin’ hot in there! This is roasted chicken and veggies. Roasting vegetables gives them such a wonderful flavor and is a good change from the standard steamed.
While the oven preheats, prep your chicken by cutting into bite sized pieces. You want them small because this only cooks for 15 minutes to make it super fast! Prep your vegetables too. Again, you will want them relatively small so they cook through. Broccoli I always leave as is and it turns out great. Here is what my prepped veggies look like.
Notice there’s just a bit of bell pepper. I used what I had. I’m all for just using what you have and not wasting. I used asparagus because I price matched at Walmart with an Aldi add. YAY!!!
This next part can be done 2 different ways.
1.Toss your cut chicken and veggies onto a baking sheet, coat with a little olive oil and seasonings and then bake. – This way is perfect if everyone eating the meal likes all the vegetables.
2. Rub your baking sheet with olive oil, group each ingredient together and keep separated from the others then season.- Use this route for picky eaters. This is the one I use frequently.
*update- line your baking sheet with foil and lightly spray with cooking oil. No cleaning the pan after dinner!
After you have your chicken and veggies on the baking sheet season how you would like. Here I used a creole seasoning mix to make it spicy. My go to seasonings are Italian seasoning, garlic, onion, cayenne pepper, pepper and salt. Lemon pepper would be another tasty option.
Bake for 15 minutes and in the words of Emeril Lagasse “BAM!” your dinner is ready. A total time of 20-25 minutes, feeds multiple people, and nutritious.
Often times I will prep quick cooking brown rice while this is in the oven to add a nice whole grain to this meal. Then it is all done and ready to go at once. So simple, so yummy, so filling.
I tell my patients all the time, the more veggies you eat, the more you get to eat and feel full. I love walking away from the dinner table nice and full. This meal I get to leave nice and full plus happy knowing I ate healthy and didn’t blow my calories for the day.
Try this recipe out. Substitute other veggies in there that you like. Comment below with your chicken and veggie creations!
1-2 large chicken breasts
1 bell pepper
1 red onion
1 cup-1 bag frozen carrots
5-10 asparagus spears
1 tbsp olive oil
Creole seasoning to taste(* high sodium use sparingly)
Pepper, Italian seasoning, garlic powder, Oregano (*low sodium option)
* veggie amounts will vary. Use as much or as little as you like of each. This recipe is very forgiving and can’t be messed up.
Preheat oven to 500F. While oven preheats, chop chicken and veggies into bite size pieces. Coat meat and veggies with olive oil and seasonings OR spread oil on baking sheet, place the veggies and meat on sheet and then coat with seasonings. Bake for 15 minutes or until meat is cooked through and veggies reach desired tenderness.