Lemon Herb Roasted Chicken and Veggies
Craving Something Healthy? Let’s Talk Chicken!
Ever find yourself staring into the fridge, thinking, "Ugh, what to cook?" I know I have. But don’t stress! If you are looking for a tasty and healthy chicken recipe , you are in the right place! This is the answer.
I will show you how easy and yummy it can be.
One-Pan Wonder: Lemon Herb Roasted Chicken
This Lemon Herb Roasted Chicken with Veggies recipe is a game changer. It's like a British Sunday roast had a love affair with the Mediterranean .
The result? A super flavorful and easy meal that everyone will love.
It comes from my desire to make the traditional roast chicken a bit healthy and flavorful. It makes use of some old-time tricks I learned from my mum.
This recipe is perfect for anyone, from kitchen newbies to seasoned pros. Roasting is super forgiving. If you can chop veggies, you can nail this.
This easy chicken dinner recipe feeds 4. You can change that easily for 2, 6 or 8!
Why You'll Love This Recipe
Let's talk benefits, shall we? This one-pan chicken and vegetables is packed with protein and loads of vitamins from the veggies.
Plus, it's a fantastic healthy weeknight dinner . You can have dinner ready and the dishes cleaned in about an hour.
Honestly, it’s a life saver! It's also great if you are on a gluten-free chicken recipes diet.
But what really makes this recipe special? It's the flavour, obviously . The lemon and herbs brighten everything up, making it taste fresh and vibrant.
Plus, it's all cooked on one pan, so clean-up is a breeze. Who doesn't love less washing up? Now let's move on to the list of ingredients!
Alright, let's dive into what you'll need to make this healthy chicken recipe sing! Honestly, it's all pretty straightforward. Nothing too cheffy here.
Ingredients & Equipment
Main Ingredients: The Stars of the Show
- 4 boneless, skinless chicken breasts ( 6 oz/170g each). Look for chicken breasts that are plump and pink, not pale or grey.
- 2 tablespoons olive oil ( 30 ml ). Go for extra virgin; it's worth it.
- 1 lemon, zested and juiced. A lemon that feels heavy for its size will be juicier.
- 2 cloves garlic, minced. Fresh garlic is always better than the jarred stuff.
- 2 tablespoons fresh herbs, chopped (rosemary, thyme, oregano, or a mix). Fresh is key for that amazing aroma!
- 1/2 teaspoon sea salt.
- 1/4 teaspoon black pepper.
- 1 pound small red potatoes, quartered ( 450g ). Look for potatoes that are firm and blemish free.
- 1 large red onion, cut into wedges.
- 1 bell pepper (any color), cut into chunks.
- 1 cup broccoli florets (approx 110g ). Bright green and firm broccoli is what you want.
- 1 cup cherry tomatoes (approx 170g ).
- 1 tablespoon olive oil ( 15ml ).
- 1/4 teaspoon sea salt.
- 1/4 teaspoon black pepper.
Seasoning Notes: Flavor Boosters
We're using a classic Mediterranean blend here. Lemon, garlic, and herbs just work so well together. It's a winning combo, every time!
Don't have fresh herbs? Dried will do in a pinch. Use about 1 teaspoon of dried herbs for every tablespoon of fresh.
For a spicier lemon herb roasted chicken , add a pinch of red pepper flakes.
A good pinch of sea salt and freshly cracked black pepper are essential. They really bring out the flavors!
Equipment Needed: Keep it Simple
- Large baking sheet (approx 13x18 inch / 33x46 cm ).
- Mixing bowl.
- Cutting board.
- Chef's knife.
- Zester.
- Juicer.
- Meat thermometer (optional, but recommended for making sure chicken is cooked through).
Don't have a zester? A fine grater will do. No juicer? Just squeeze the lemon really hard! If you don't have a baking sheet, you can use a large oven safe dish.
This recipe, the one-pan chicken and vegetables wonder, is all about simplicity and getting a healthy weeknight dinners on the table without any faff!
Right, let's get down to business. Today, we're tackling a super easy, super tasty healthy chicken recipe : Lemon Herb Roasted Chicken and Veggies.
Seriously, even if you think cooking is a chore, this one's a winner. It's basically a one-pan wonder , which means fewer dishes.
Who doesn't love that?
Prep Like a Pro
First things first: mise en place . It sounds fancy, but it just means getting your stuff together. Chop your veg, zest your lemon, and mince that garlic.
This is the essential mise en place . Trust me; it makes everything smoother. For time saving organization tips, have all spices and oil ready.
Safety tip: Wash your hands! And be careful with that knife! You know, the usual stuff.
Roast Chicken Like a Boss: step-by-step
Marinate that chicken! Mix 2 tablespoons olive oil , lemon zest and juice from one lemon, 2 cloves minced garlic , 2 tablespoons herbs , 1/2 teaspoon salt , and 1/4 teaspoon pepper .
Slather it on those 4 chicken breasts . Let it sit for at least 10 minutes .
Veggie time! Toss 1 pound quartered red potatoes , one red onion (wedged), and one chopped bell pepper with 1 tablespoon olive oil , 1/4 teaspoon salt , and 1/4 teaspoon pepper in a big bowl.
Sheet pan magic! Spread those veggies on a baking sheet. Then, nestle the chicken breasts right on top.
Bake! Into a 400° F ( 200° C) oven for 20 minutes .
Add the greens! Chuck in 1 cup broccoli florets and 1 cup cherry tomatoes . Give it a gentle toss to coat everything with those yummy pan juices.
Back in the oven! Another 10- 15 minutes , or until the chicken hits 165° F ( 74° C) . Use a meat thermometer; it's worth it.
Rest & Serve! Let it rest for 5 minutes . Seriously, don't skip this. It's crucial .
Pro Tips for a Healthy Chicken Breast Recipes Win
Don't overcrowd! Give those veggies room to breathe; otherwise, they'll steam instead of roast.
Internal temperature is key. If you want to prepare a healthy chicken recipe then you cannot skip the resting period.
Use a meat thermometer to measure it. Aim for 165° F ( 74° C) in the thickest part.
make-ahead? You bet. Marinate the chicken the night before. It'll be even more flavorful . For an easy chicken dinner recipes like this Mediterranean chicken recipe , marinating and chopping ingredients the day before is essential.
So there you have it. This lemon herb roasted chicken and veggies recipe. It's a guaranteed crowd pleaser. Plus, it's a pretty fantastic healthy weeknight dinners option.
Enjoy, and happy cooking! This is a fantastic chicken and veggie sheet pan meal .
Alright, let's dive into some extra bits for this smashing healthy chicken recipe . Honestly, it's not just about the cooking; it's about making it your own! So, grab a cuppa, and let's have a chat.
Recipe Notes: Making It Yours!
Fab Serving Suggestions
Right, so you've cooked your lemon herb roasted chicken and veggies. How do we make it look and taste even better?
Plating is key! Arrange the chicken slices artfully. Scatter the vibrant veggies around. Drizzle with a little extra lemon juice for that zing.
Think about a complementary side, maybe a Mediterranean chicken recipe would be fun to try alongside this.
Honestly, a simple green salad with a light vinaigrette works wonders. Or, a dollop of Greek yogurt with fresh dill? Divine! Wash it down with a crisp white wine, like Sauvignon Blanc.
You know? Classy, but easy.
Storage Tips: Keepin' It Fresh
Got leftovers? No worries! Store the chicken and veggies in an airtight container in the fridge. They'll be grand for up to three days.
Freezing? Yeah, you can freeze it. But, be warned, the veggies might get a bit mushy when defrosted. I'd recommend freezing the chicken separately for best results.
To reheat, microwave it, oven bake it for 15 minutes or heat it in a pan. Make sure the chicken is piping hot all the way through. Safety first!
Variations: Your Call!
Fancy a change? No problem. For a gluten-free chicken recipe , you're already sorted! For a low-carb option, swap the potatoes for cauliflower. Honestly, it tastes amazing!
Want to get seasonal? In autumn, try adding butternut squash or parsnips. In summer, courgettes are a winner. Get creative with your one-pan chicken and vegetables .
Nutrition Basics: Good for You!
This recipe is pretty healthy, packing in protein and loads of vitamins from the veggies. Each serving is about 350-400 calories, with roughly 40g protein, 15g fat, and 25g carbs.
The fiber is about 5g. It is a healthy chicken breast recipes which is rich in protein!
Remember, this is just an estimate. It depends on the exact ingredients you use and the size of your portions. But, overall, it's a guilt free healthy weeknight dinners kinda dish!
So, there you have it! A few extra notes to help you nail this healthy chicken recipe . Don't be afraid to experiment and have fun.
Cooking should be enjoyable, you know? Give it a go and let me know how it turns out. You've got this!
Frequently Asked Questions
Is this healthy chicken recipe really as easy as it sounds?
Absolutely! This Lemon Herb Roasted Chicken and Veggies recipe is designed to be approachable, even for beginner cooks. If you can chop veggies and follow basic instructions, you'll be tucking into a delicious and healthy meal in no time.
Think of it as your new go-to for those weeknight dinners when you're short on time but want something nourishing.
Can I use frozen chicken breasts for this healthy chicken recipe?
While fresh chicken breasts are ideal for this recipe, you can use frozen chicken, but make sure they are fully thawed before starting. Thawing ensures even cooking and allows the marinade to penetrate properly. For best results, thaw overnight in the refrigerator.
If you're in a pinch, use the cold water thawing method, changing the water every 30 minutes to keep the chicken cold.
What other vegetables work well in this roasted chicken and veggie dish?
The beauty of this recipe is its flexibility! Feel free to swap out the vegetables for your personal favorites or whatever you have on hand. Carrots, parsnips, sweet potatoes, asparagus, and even Brussels sprouts all roast beautifully alongside chicken.
Just be mindful of the cooking times of different vegetables denser veggies like carrots might need to be added earlier in the roasting process.
How do I store leftovers from this recipe? And how long will it last?
Leftovers of this healthy chicken recipe can be stored in an airtight container in the refrigerator for up to 3-4 days. Ensure the chicken and vegetables are completely cooled before refrigerating. Reheat in the oven or microwave until heated through.
Leftover roasted chicken and veggies make a fantastic quick lunch or can be repurposed into a salad or wrap.
I'm trying to watch my carbs. Can I adapt this recipe to be lower carb?
Yes, absolutely! To make this recipe lower in carbohydrates, you can easily substitute the potatoes with cauliflower florets or zucchini. You could also add green beans or mushrooms. These vegetables will still provide plenty of nutrients and flavor while significantly reducing the carbohydrate content of the dish.
Another option is to serve the chicken and other vegetables over a bed of spinach to complete the meal.
How can I make sure my chicken is cooked through but still juicy?
The key to juicy chicken is not overcooking it! The best way to ensure doneness is to use a meat thermometer. Insert it into the thickest part of the breast, avoiding bone. Chicken is safe to eat when it reaches an internal temperature of 165°F (74°C).
Letting the chicken rest for 5-10 minutes after roasting allows the juices to redistribute, resulting in a more tender and flavorful result. This resting period is critical for achieving that perfect, succulent chicken, so don't skip it!
Lemon Herb Roasted Chicken And Veggies
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 375 |
|---|---|
| Fat | 15g |
| Fiber | 5g |
