Prep time: 20 mins | Cook time: 40 mins | Total time: 1 hr | Servings: 4 – 6
This healthy meal-prep is a great option for the whole family. The pop of colours is so irresistible and each bite explodes with incredible flavours! Chicken, veggies, quinoa, or rice – a complete meal in one!
INGREDIENTS
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1 lb boneless skinless chicken breasts
1 tbsp dried parsley
2 tsp dried oregano
1/2 tsp EACH: garlic powder, onion powder
1 tsp paprika
Seasoned salt and pepper
1 large lemon, juice and zest
5 tbsp olive oil, separated
1 heaping cup (5 oz) baby carrots, sliced in half
1 and 1/2 heaping c. (1/2 lb) baby red potatoes, sliced
1 large yellow onion, coarsely chopped
1 head (1 heaping c.) broccoli, chopped
1/2 tbsp minced garlic
Freshly grated Parmesan cheese
For Meal Prep: 1 c. quinoa or rice
Optional: 1/4 tsp red pepper flakes
HOW TO MAKE ONE-PAN ROASTED GARLIC PARMESAN CHICKEN AND VEGGIES
Step 1: Using a paper towel, pat dries the chicken breasts. Remove the fat, then into inch pieces, chop the chicken. Transfer the pieces to a medium-sized bowl.
Step 2: Combine the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper in a small bowl. You can mix 1/4 tsp red pepper flakes if desired. Stir well. Take half of the seasoning mix, then add to the chicken with two tbsp olive oil and the zest and juice of a lemon. Toss the chicken with your hands until well coated. Let the chicken sit in the fridge for at least 30 minutes, covered.
Step 3: Prepare the oven. Preheat it to 425 degrees F.
Step 4: Using parchment paper, line a very large baking sheet for easy clean-up.
Step 5: Cut each baby carrots and baby red potatoes lengthwise or for large ones, in quarters. Half the onion, then slice into 2 to 3 sections.
Step 6: On the prepared sheet pan, place the carrots, red potatoes, and onion. Add the rest of the 2 tbsp olive oil and most of the remaining seasoning mix. To generously coat everything, toss using your hands, then put in the preheated oven for about 20 minutes.
Step 7: In the meantime, into bite-sized pieces, cut the broccoli.
Step 8: Take the pan out of the oven, toss the veggies, then section them off to one half. To the other side, add the broccoli and minced garlic, then toss them in the last tbsp olive oil and seasoning mix until well coated, mixing them with the other veggies in the tray.
Step 9: Take the chicken out of the fridge and remove all the liquid before adding them to the sheet pan, making sure that the pieces of chicken are separated.
Step 10: Cook in the oven for 15 to 20 minutes more until the internal temperature of the chicken reads 165 degrees F and the veggies are on your desired tenderness. Still, the pan in the oven, change the oven to broil and cook for a minute or two more.
Step 11: Garnish with freshly grated Parmesan cheese and serve immediately.
Meal Prep: According to package directions, ready a cup of uncooked quinoa or rice. Evenly separate into 4 containers, adding an even amount of the sheet pan dinner into each container. Place in the fridge, covered. When serving, warm in the microwave.
NUTRITION FACTS:
Calories: 228 kcal
Ingredients
- 1 lb boneless skinless chicken breasts
- 1 tbsp dried parsley
- 2 tsp dried oregano
- 1/2 tsp EACH: garlic powder, onion powder
- 1 tsp paprika
- Seasoned salt and pepper
- 1 large lemon, juice and zest
- 5 tbsp olive oil, separated
- 1 heaping cup (5 oz) baby carrots, sliced in half
- 1 and 1/2 heaping c. (1/2 lb) baby red potatoes, sliced
- 1 large yellow onion, coarsely chopped
- 1 head (1 heaping c.) broccoli, chopped
- 1/2 tbsp minced garlic
- Freshly grated Parmesan cheese
- For Meal Prep: 1 c. quinoa or rice
- Optional: 1/4 tsp red pepper flakes
Instructions
Step 1: Using a paper towel, pat dries the chicken breasts. Remove the fat, then into inch pieces, chop the chicken. Transfer the pieces to a medium-sized bowl.
Step 2: Combine the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper in a small bowl. You can mix 1/4 tsp red pepper flakes if desired. Stir well. Take half of the seasoning mix, then add to the chicken with two tbsp olive oil and the zest and juice of a lemon. Toss the chicken with your hands until well coated. Let the chicken sit in the fridge for at least 30 minutes, covered.
Step 3: Prepare the oven. Preheat it to 425 degrees F.
Step 4: Using parchment paper, line a very large baking sheet for easy clean-up.
Step 5: Cut each baby carrots and baby red potatoes lengthwise or for large ones, in quarters. Half the onion, then slice into 2 to 3 sections.
Step 6: On the prepared sheet pan, place the carrots, red potatoes, and onion. Add the rest of the 2 tbsp olive oil and most of the remaining seasoning mix. To generously coat everything, toss using your hands, then put in the preheated oven for about 20 minutes.
Step 7: In the meantime, into bite-sized pieces, cut the broccoli.
Step 8: Take the pan out of the oven, toss the veggies, then section them off to one half. To the other side, add the broccoli and minced garlic, then toss them in the last tbsp olive oil and seasoning mix until well coated, mixing them with the other veggies in the tray.
Step 9: Take the chicken out of the fridge and remove all the liquid before adding them to the sheet pan, making sure that the pieces of chicken are separated.
Step 10: Cook in the oven for 15 to 20 minutes more until the internal temperature of the chicken reads 165 degrees F and the veggies are on your desired tenderness. Still, the pan in the oven, change the oven to broil and cook for a minute or two more.
Step 11: Garnish with freshly grated Parmesan cheese and serve immediately.
Meal Prep: According to package directions, ready a cup of uncooked quinoa or rice. Evenly separate into 4 containers, adding an even amount of the sheet pan dinner into each container. Place in the fridge, covered. When serving, warm in the microwave.
