Looking for a quick and nutritious meal that doesn’t skimp on flavor? Our 15 Minute Healthy Roasted Chicken and Veggies recipe is the answer! Perfect for busy weeknights or a fast lunch, this dish combines tender chicken with a colorful array of vegetables, all roasted to perfection in just 15 minutes. With minimal prep and cooking time, you’ll have a wholesome, satisfying meal that’s both healthy and delicious.
Ingredients:
- 2 medium chicken breasts, chopped
- 1 cup bell pepper, chopped (any colors you like)
- ½ onion, chopped
- 1 zucchini, chopped
- 1 cup broccoli florets
- ½ cup tomatoes, chopped or plum/grape
- 2 tablespoons olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
- ¼ teaspoon paprika (optional)
Directions:
- Preheat the Oven: Begin by preheating your oven to 500°F (260°C). A hot oven is key to getting that perfect roasted texture.
- Prepare the Ingredients: Chop all the vegetables into large, even pieces to ensure they cook uniformly. On a separate cutting board, cut the chicken breasts into bite-sized cubes.
- Combine and Season: Place the chopped chicken and vegetables in a medium roasting dish or on a sheet pan. Drizzle with 2 tablespoons of olive oil and season with ½ teaspoon of salt, ½ teaspoon of black pepper, 1 teaspoon of Italian seasoning, and ¼ teaspoon of paprika (if using). Toss everything together to coat well.
- Roast: Bake in the preheated oven for 15 minutes, or until the vegetables are charred and the chicken is cooked through. The high temperature will give you a nicely roasted exterior while keeping the inside juicy.
- Serve: Enjoy this dish on its own or pair it with your choice of rice, pasta, or a fresh salad for a complete meal.
Serving and Storage Tips:
Serving Tips
- Accompaniments: This dish pairs beautifully with a variety of sides. Consider serving it over a bed of fluffy rice, alongside whole grain pasta, or with a crisp, fresh salad. You can also add a dollop of Greek yogurt or a sprinkle of cheese for extra flavor.
- Garnishes: Enhance the presentation and flavor with a sprinkle of fresh herbs such as parsley or basil. A squeeze of lemon juice or a dash of balsamic glaze can add a bright, tangy note to the roasted chicken and veggies.
- Serving Temperature: This dish is delicious both warm and at room temperature. If you’re serving it warm, allow it to cool slightly before plating to ensure even temperature throughout.
Storage Tips
- Refrigeration: Store leftovers in an airtight container in the refrigerator. This dish will keep well for up to 3-4 days. Reheat in the microwave or oven until heated through.
- Freezing: For longer storage, you can freeze the chicken and veggies. Place them in a freezer-safe container or bag, making sure to remove as much air as possible. This will keep for up to 2-3 months. To reheat, thaw in the refrigerator overnight and warm in the oven or microwave.
- Avoid Moisture: To prevent the veggies from becoming soggy, avoid storing them in a container that traps moisture. If needed, place a paper towel in the container to absorb excess moisture.
By following these serving and storage tips, you can enjoy your Healthy Roasted Chicken and Veggies at its best, whether you’re savoring a fresh meal or enjoying leftovers!
Variations :
- Mediterranean Roasted Chicken and Veggies
- Ingredients: Add 1/2 cup of Kalamata olives and 1/4 cup of crumbled feta cheese. Substitute the Italian seasoning with 1 teaspoon of dried oregano.
- Details: This variation brings a Mediterranean flair with briny olives and creamy feta. The dried oregano enhances the herbaceous flavor, making it a perfect pairing with a Greek-inspired meal.
- Southwest Roasted Chicken and Veggies
- Ingredients: Use 1 cup of corn kernels (fresh or frozen) and 1/2 cup of black beans. Season with 1 teaspoon of chili powder and 1/2 teaspoon of cumin, replacing the Italian seasoning.
- Details: This variation adds a southwestern twist with corn and black beans. The chili powder and cumin give the dish a smoky, spicy flavor that pairs well with a side of quinoa or tortilla chips.
- Asian-Inspired Roasted Chicken and Veggies
- Ingredients: Add 2 tablespoons of soy sauce or tamari and 1 tablespoon of sesame seeds. Replace the Italian seasoning with 1 teaspoon of five-spice powder.
- Details: For an Asian flair, soy sauce and sesame seeds add umami and crunch, while five-spice powder provides a warm, aromatic flavor. Serve with steamed rice or noodles for a complete meal.
- Lemon Garlic Roasted Chicken and Veggies
- Ingredients: Add the juice of 1 lemon and 4 cloves of minced garlic. Replace the Italian seasoning with 1 teaspoon of dried rosemary.
- Details: This variation features bright lemon juice and fragrant garlic, enhancing the dish with fresh, zesty flavors. The rosemary adds an aromatic, earthy touch that complements the roasted chicken.
- Balsamic Glazed Roasted Chicken and Veggies
- Ingredients: Drizzle 2 tablespoons of balsamic glaze over the chicken and veggies before roasting. Add 1 teaspoon of dried thyme.
- Details: Balsamic glaze adds a sweet and tangy flavor that caramelizes during roasting. Dried thyme enhances the overall taste with its subtle, herby notes.
- Honey Mustard Roasted Chicken and Veggies
- Ingredients: Mix 2 tablespoons of honey and 2 tablespoons of Dijon mustard and toss with the chicken and veggies. Replace the Italian seasoning with 1 teaspoon of dried tarragon.
- Details: The honey and mustard create a sweet and tangy coating, while dried tarragon adds a slightly anise-like flavor that pairs well with the roasted chicken.
- Cajun Roasted Chicken and Veggies
- Ingredients: Season with 1 tablespoon of Cajun seasoning and add 1/2 cup of sliced okra (if available).
- Details: Cajun seasoning provides a bold, spicy kick, and okra adds a unique texture. This variation offers a southern-inspired twist that’s both flavorful and satisfying.
- Italian Herb Roasted Chicken and Veggies
- Ingredients: Use 1 teaspoon of dried basil, 1 teaspoon of dried oregano, and 1 teaspoon of dried thyme. Add 1/2 cup of sun-dried tomatoes.
- Details: A mix of Italian herbs enhances the classic flavor profile, and sun-dried tomatoes add a rich, tangy depth. This variation is perfect for a comforting, Italian-inspired meal.
- Indian Spiced Roasted Chicken and Veggies
- Ingredients: Add 1 teaspoon of curry powder and 1/2 teaspoon of turmeric. Include 1/2 cup of chopped cauliflower.
- Details: Indian spices like curry powder and turmeric give the dish a warm, aromatic flavor. The cauliflower adds additional texture and complements the spices well.
- Smoky BBQ Roasted Chicken and Veggies
- Ingredients: Toss with 2 tablespoons of your favorite BBQ sauce and 1 teaspoon of smoked paprika. Add 1/2 cup of sliced bell peppers.
- Details: BBQ sauce and smoked paprika infuse the dish with a smoky, tangy flavor, while bell peppers add extra sweetness and crunch. This variation is great for a summer-inspired meal.
FAQs:
- Can I use frozen vegetables for this recipe?
- Yes, you can use frozen vegetables. Just be sure to thaw and drain them before roasting to avoid excess moisture that could make the dish soggy.
- Can I substitute chicken thighs for chicken breasts?
- Absolutely! Chicken thighs are a great alternative. They will add a richer flavor and slightly different texture to the dish. Ensure they are cooked through to an internal temperature of 165°F (74°C).
- Can I add more vegetables to this recipe?
- Definitely! Feel free to add or substitute other vegetables like carrots, sweet potatoes, or green beans. Just make sure they are cut into similar-sized pieces for even cooking.
- What if I don’t have Italian seasoning?
- If you don’t have Italian seasoning, you can use a mix of dried herbs such as basil, oregano, thyme, and rosemary. Adjust the quantities to your taste.
- How can I make this recipe spicier?
- To add some heat, incorporate red pepper flakes or hot sauce into the seasoning mix. You can also use spicy paprika instead of regular paprika.
- Can I use a different type of oil?
- Yes, you can substitute olive oil with other oils like avocado oil, canola oil, or grapeseed oil. Each will provide a slightly different flavor, but they all work well for roasting.
- How do I know when the chicken and veggies are done?
- The chicken should be fully cooked with an internal temperature of 165°F (74°C), and the vegetables should be tender with some charring. You can use a meat thermometer to check the chicken’s doneness.
- Can I make this recipe in advance?
- Yes, you can prepare and season the chicken and vegetables a few hours in advance. Just cover and refrigerate them until you’re ready to roast. Cooking time might be slightly longer if starting from cold.
In just 15 minutes, you can have a vibrant, healthy meal ready to enjoy with our Healthy Roasted Chicken and Veggies recipe. It’s a fantastic option for those who need a quick dinner solution without sacrificing nutritional value or taste. This easy-to-make dish is perfect for busy days when you want to keep things simple yet satisfying. With its bold flavors and wholesome ingredients, it’s sure to become a go-to in your recipe rotation. Give it a try tonight and savor the convenience and deliciousness of this healthy meal!