Prep time: 20 mins | Cook time: 40 mins | Total time: 1 hr | Servings: 4 – 6
This one-pan dinner is chock full of flavor. A healthy meal prep option with chicken and veggies.
INGREDIENTS
1/2 tbsp minced garlic
1 lb. boneless, skinless chicken breasts
2 tsp dried oregano
1 tbsp dried parsley
Seasoned salt and pepper
1 large lemon, juice, and zest
1/2 tsp EACH: garlic powder, onion powder
1 tsp paprika
1 and 1/2 heaping c. (1/2 lb.) baby red potatoes, sliced
1 heaping c. (5 oz.) baby carrots, sliced in half
1 large yellow onion, coarsely chopped
1 head (1 heaping c.) broccoli, chopped
5 tbsp olive oil, separated
Freshly grated Parmesan cheese
Optional: 1/4 tsp red pepper flakes
For Meal Prep: 1 c. quinoa or rice
HOW TO MAKE ONE PAN ROASTED GARLIC PARMESAN CHICKEN AND VEGGIES
Step 1: Using a paper towel, pat the chicken breasts dry. Remove and discard any fat. Into half-inch pieces, chop the chicken and place in a medium-sized bowl.
Step 2: Place the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt (1/2 tsp), and pepper (1/4 tsp) in a small bowl. Mix well. You can add 1/4 tsp red pepper flakes if desired. Stir well until combined. Add half of the seasoning mix to the chicken.
Step 3: Drizzle the chicken with 2 tbsp olive oil and add the zest and juice of 1 lemon. Mix using your fingers until the chicken is well coated. Tent the bowl and place it in the fridge for 30 minutes.
Step 4: Prepare the oven. Preheat it to 425 degrees F. For easy clean-up, line a very large baking sheet with parchment paper.
Step 5: In the meantime, halve the baby carrots lengthwise. Next, halve the baby red potatoes and quarter the larger ones. Roughly chop the onion.
Step 6: On the prepared sheet pan, scatter the carrots, red potatoes, and onion. Drizzle everything with 2 tbsp olive oil. On top, add the seasoning mix, setting aside 1 tsp for later. Mix with your hands until everything is coated. Bake in the preheated oven for 20 minutes.
Step 7: Into bite-sized pieces, chop the broccoli. Take the pan out of the oven and toss the veggies, then section them into one half. To the other half, add the broccoli and minced garlic. Toss them with the rest of the 1 tbsp olive oil and the reserved seasoning mix. Then, mix everything.
Step 8: Take the chicken out of the fridge and drain All the liquid. Add the chicken pieces to the sheet pan, making sure they are separated.
Step 9: Return the sheet pan to the oven and bake for 15 to 20 minutes more or until the internal temperature of the chicken reaches 165 degrees F and the veggies are tender. Then, broil for 1 to 2 minutes on High.
Step 10: Before serving, sprinkle with freshly grated Parmesan cheese. Enjoy!
Note:
If meal prepping, cook 1 cup of quinoa or rice following the package directions. Place them into 4 separate containers. Into each container, place an even portion of the sheet pan dinner. Cover and refrigerate. Before serving, warm in the microwave.
NUTRITION INFO:
Calories: 228 kcal
ONE PAN ROASTED GARLIC PARMESAN CHICKEN AND VEGGIES (GREAT MEAL PREP)
Ingredients
- 1/2 tbsp minced garlic
- 1 lb. boneless skinless chicken breasts
- 2 tsp dried oregano
- 1 tbsp dried parsley
- Seasoned salt and pepper
- 1 large lemon juice, and zest
- 1/2 tsp EACH: garlic powder onion powder
- 1 tsp paprika
- 1 and 1/2 heaping c. 1/2 lb. baby red potatoes, sliced
- 1 heaping c. 5 oz. baby carrots, sliced in half
- 1 large yellow onion coarsely chopped
- 1 head 1 heaping c. broccoli, chopped
- 5 tbsp olive oil separated
- Freshly grated Parmesan cheese
- Optional: 1/4 tsp red pepper flakes
- For Meal Prep: 1 c. quinoa or rice
Instructions
- Using a paper towel, pat the chicken breasts dry. Remove and discard any fat. Into half-inch pieces, chop the chicken and place in a medium-sized bowl.
- Place the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt (1/2 tsp), and pepper (1/4 tsp) in a small bowl. Mix well. You can add 1/4 tsp red pepper flakes if desired. Stir well until combined. Add half of the seasoning mix to the chicken.
- Drizzle the chicken with 2 tbsp olive oil and add the zest and juice of 1 lemon. Mix using your fingers until the chicken is well coated. Tent the bowl and place it in the fridge for 30 minutes.
- Prepare the oven. Preheat it to 425 degrees F. For easy clean-up, line a very large baking sheet with parchment paper.
- In the meantime, halve the baby carrots lengthwise. Next, halve the baby red potatoes and quarter the larger ones. Roughly chop the onion.
- On the prepared sheet pan, scatter the carrots, red potatoes, and onion. Drizzle everything with 2 tbsp olive oil. On top, add the seasoning mix, setting aside 1 tsp for later. Mix with your hands until everything is coated. Bake in the preheated oven for 20 minutes.
- Into bite-sized pieces, chop the broccoli. Take the pan out of the oven and toss the veggies, then section them into one half. To the other half, add the broccoli and minced garlic. Toss them with the rest of the 1 tbsp olive oil and the reserved seasoning mix. Then, mix everything.
- Take the chicken out of the fridge and drain All the liquid. Add the chicken pieces to the sheet pan, making sure they are separated.
- Return the sheet pan to the oven and bake for 15 to 20 minutes more or until the internal temperature of the chicken reaches 165 degrees F and the veggies are tender. Then, broil for 1 to 2 minutes on High.
- Before serving, sprinkle with freshly grated Parmesan cheese. Enjoy!
