Chicken Breast Roasted Veggies (Printable View)
Tender chicken with roasted vegetables and fluffy rice makes for a nutritious, easy meal.
# Ingredient List:
→ Chicken
01 - 4 boneless, skinless chicken breasts (approximately 5.3 oz each)
02 - 2 tablespoons olive oil
03 - 1 teaspoon paprika
04 - 1 teaspoon garlic powder
05 - 1/2 teaspoon dried oregano
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Vegetables
08 - 2 medium bell peppers, sliced
09 - 1 medium zucchini, sliced
10 - 1 medium red onion, sliced
11 - 1 cup broccoli florets
12 - 2 tablespoons olive oil
13 - 1/2 teaspoon salt
14 - 1/4 teaspoon black pepper
→ Rice
15 - 1 cup uncooked brown rice
16 - 2 cups water
17 - 1/2 teaspoon salt
→ Optional Sauce
18 - 2 tablespoons low-sodium soy sauce or tamari
19 - 1 tablespoon honey
20 - 1 teaspoon sriracha (optional)
# How to Prepare:
01 - Preheat the oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, combine chicken breasts with olive oil, paprika, garlic powder, oregano, salt, and black pepper. Toss to coat evenly.
03 - Place seasoned chicken breasts on one side of the prepared baking sheet.
04 - In a separate bowl, toss bell peppers, zucchini, red onion, and broccoli florets with olive oil, salt, and black pepper. Spread the vegetables on the remaining side of the baking sheet.
05 - Bake for 25 to 30 minutes, or until chicken reaches an internal temperature of 165°F and vegetables are tender.
06 - While baking, rinse rice under cold water. In a medium pot, combine rice, water, and salt. Bring to a boil, reduce heat to low, cover, and simmer for 25 minutes or until water is absorbed. Fluff with a fork.
07 - Whisk soy sauce, honey, and sriracha (if using) in a small bowl until combined.
08 - Slice chicken breasts. Divide rice, roasted vegetables, and chicken evenly into four containers. Drizzle with sauce, if desired.
09 - Allow containers to cool. Cover and refrigerate for up to 4 days.
# Expert Suggestions:
01 -
- Everything cooks at once so you can clean as you go and be done in under an hour.
- The chicken stays juicy because it roasts alongside the vegetables instead of drying out alone.
- You can swap ingredients based on what you already have without ruining anything.
02 -
- Do not skip the parchment paper or you will spend forever scrubbing baked-on chicken drippings.
- If your chicken breasts are thick, pound them to an even thickness so they cook at the same rate as the thinner parts.
- Let the rice rest covered for five minutes after cooking so it finishes steaming and does not turn gummy.
03 -
- Use a meat thermometer instead of guessing, overcooked chicken ruins the whole week.
- Toss the vegetables halfway through baking if you want them evenly browned on all sides.
- Label your containers with the date so you know which one to eat first and nothing gets forgotten in the back of the fridge.