Prep time: 20 mins | Cook time: 40 mins | Total time: 1 hr | Servings: 4-6
This one-pan dinner is packed with veggies and chicken. This is a delicious and healthy meal prep option excellent for a busy week.
1/2 tbsp minced garlic
1 lb. boneless, skinless chicken breasts
1/2 tsp EACH: garlic powder, onion powder
1 large lemon, juice, and zest
1 and 1/2 heaping c. (1/2 lb.) baby red potatoes, sliced
5 tbsp olive oil, separated
1 heaping cup (5 oz.) of baby carrots, sliced in half
1 large yellow onion, coarsely chopped
1 head (1 heaping c.) broccoli, chopped
1 tbsp dried parsley
2 tsp dried oregano
For Meal Prep: 1 c. quinoa or rice
Optional: 1/4 tsp red pepper flakes
Freshly grated Parmesan cheese
1 tsp paprika
Seasoned salt and pepper
HOW TO MAKE ONE PAN-ROASTED GARLIC PARMESAN CHICKEN AND VEGGIES
Step 1: Using a paper towel, dab the chicken breasts dry. Remove any fat. Into half-inch pieces, chop the chicken and place them in a medium-sized bowl.
Step 2: Place the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt, and pepper in a small bowl. You can add 1/4 tsp red pepper flakes if desired. Mix well. Add half of the seasoning mix to the chicken along with 2 tbsp olive oil and the zest and juice of 1 lemon. Toss the chicken using your fingers until evenly coated. Tent the bowl and marinate in the fridge for at least 30 minutes.
Step 3: Prepare the oven. Preheat it to 425 degrees F. For easy clean-up, line a very large baking sheet with parchment paper.
Step 4: Cut the baby carrots in half lengthwise. Then, halve the baby red potatoes. Next, coarsely chop the onion.
Step 5: On the prepared sheet pan, arrange the carrots, red potatoes, and onion. Drizzle with 2 tbsp of oil and sprinkle with the rest of the seasoning mix, reserving 1 tsp for later. Toss using your hands until the veggies are generously coated. Bake in the preheated oven for about 20 minutes.
Step 6: Into bite-sized pieces, chop the broccoli. Take the sheet pan off the oven and toss the veggies. Push them to one side, and place the broccoli and minced garlic on the other half. Drizzle with the last tbsp of olive oil and sprinkle with the reserved 1 tsp of seasoning mix. Toss to coat, then toss everything and push them to one side of the tray.
Step 7: Take the chicken out of the fridge and drain the liquid. Add the chicken to the sheet pan, making sure the piece of chicken is separated.
Step 8: Place in the oven and resume baking for additional 15 to 20 minutes or until the internal temperature of the chicken reaches 165 degrees F and the veggies are done to your preferred tenderness. Then, broil on high for 1 to 2 minutes.
Step 9: Top the chicken and veggies with freshly grated Parmesan cheese and serve right away. Enjoy!
If meal prepping, prepare a cup of rice or uncooked quinoa following the package directions. Then, divide it into 4 separate containers. Into each container, place an even portion of the sheet pan dinner. Cover and store in the fridge. Before serving, reheat in the microwave.
Calories: 228 kcal
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