Zesty Lemon Herb Chicken Rainbow Veggie Roast
Recipe Introduction: Zesty Lemon Herb Chicken & Rainbow Veggie Roast
Fancy a quick, healthy and delicious dinner? Okay , right, let's get this sorted. I'm talking about my Zesty Lemon Herb Chicken & Rainbow Veggie Roast! It's one of my favorite healthy 30 minute meals .
The bright lemon and savory herbs just sing together, you know?
This dish is inspired by simple Mediterranean cooking. It is basically sunshine on a plate . This is an easy weeknight meal .
Prep takes about 10 minutes and it cooks in 20. Boom! You have fast family meals in 30. This recipe serves 4 hungry souls.
The Benefits Are Real
One of the best parts? It's packed with nutrients! Think lean protein and loads of vitamins from the veggies. I love to serve this when I want something satisfying and healthy.
Plus, it's all cooked on one pan, less washing up, eh?! So we are talking about one pan chicken and veggies here.
It’s what makes this sheet pan dinners recipe so special. Honestly, I think it tastes like a hug.
Let's Get To The Ingredients
Here's a list of 10 you'll want to use for the perfect lemon herb chicken : 30 minute dinner recipes , healthy chicken recipes , quick healthy dinners , Mediterranean diet recipes , and oven-roasted vegetables .
Ingredients & Equipment
Okay, right, let's get this sorted! We're diving into the good stuff: what you need to make this healthy 30 minute meals sensation.
This One-Pan Lemon Herb Roasted Chicken and Veggies recipe is all about simplicity and fresh flavours.
Main Ingredients
Here's the breakdown for our fast family meals
- Chicken: 4 boneless, skinless chicken breasts (about 6 oz / 170g each). Go for ones that look plump and have a nice pink colour. Avoid pale, slimy chicken.
- Potatoes: 1 lb ( 450g ) small red potatoes, quartered. These cook quickly and add a lovely earthy sweetness.
- Bell Peppers: 1 red and 1 yellow bell pepper, seeded and chopped. Colourful and full of Vitamin C!
- Zucchini: 1 zucchini, chopped. Should feel firm to the touch.
- Red Onion: 1 red onion, cut into wedges. Adds a nice bite.
- Broccoli: 1 cup ( 125g ) broccoli florets. Look for tightly closed, deep green florets.
- Olive Oil: 3 tablespoons . Extra virgin is always a winner.
- Lemon Juice: 2 tablespoons , freshly squeezed. Fresh is key for that zesty flavour.
- Garlic: 2 cloves, minced. The more fragrant, the better!
- Italian Herbs: 1 tablespoon dried Italian herbs (or a mix of rosemary, thyme, and oregano).
- Salt: 1 teaspoon
- Black Pepper: ½ teaspoon
- Red Pepper Flakes: A pinch (optional), if you like a bit of heat.
Seasoning Notes
The lemon herb marinade is the heart of this dish. These essential spice combinations, really does its magic. Don't skip the fresh lemon juice! It brightens everything up.
You know? If you don't have Italian herbs, just use dried rosemary or thyme. A pinch of red pepper flakes adds a nice warmth.
The aroma is fantastic. This part is spot on for getting that site ranking.
Equipment Needed
Honestly, you don't need fancy kit for this recipe, for this easy weeknight meals . Just the basics will do!
- Large baking sheet (at least 13x18 inches ). A sheet pan dinners is where the magic happens.
- Large bowl for tossing the veggies.
- Small bowl for mixing the marinade.
You can use a regular bowl if you don't have a "large" one. A fork works just as well as a whisk for the marinade.
Cooking Method: One-Pan Lemon Herb Chicken & Veggies
Okay, right, let's get this sorted. You know those nights when you're knackered but still want something proper tasty? Well, this one-pan lemon herb chicken and veggies is your answer.
Honestly, it's a lifesaver! We're talking healthy 30 minute meals that actually taste amazing. This dish takes its inspiration from Chelsea's Messy Apron , and it’s a winner for those easy weeknight meals .
Prep Steps for Lightning Fast Cooking
First things first, the mise en place is key. Chop those veggies! We're talking potatoes, bell peppers, zucchini, and red onion.
Spot on for getting that site ranking! Get everything prepped before you even think about turning on the oven. It saves a heap of time, trust me.
And don't forget to wash your hands. Safety first, yeah? This recipe makes 4 servings, so it's perfect for the family.
step-by-step Process for Deliciousness
- Preheat your oven to 400° F ( 200° C) .
- Toss the chopped veggies (potatoes, bell peppers, zucchini, red onion) in a bowl.
- Whisk together olive oil, lemon juice, minced garlic, Italian herbs, salt, and pepper.
- Pour half the marinade over the veggies and toss.
- Spread the veggies on a large baking sheet. Don't overcrowd, for the love of all that is crispy!
- Season the chicken breasts with the rest of the marinade.
- Nestle the chicken amongst the veggies. Add the broccoli florets.
- Bake for 20 minutes , or until the chicken's internal temperature hits 165° F ( 74° C) . Use a meat thermometer, it's crucial!
Pro Tips for Cooking Perfection
Don't skimp on the lemon juice! It makes a huge difference. For crispy chicken, you can pop it under the broiler for the last minute or two.
Just keep a close eye, no one likes burnt chicken! If you're feeling fancy, sprinkle some feta cheese on top before serving for that Mediterranean diet recipes vibe.
Looking for quick healthy dinners ? This ticks all the boxes. As a working mum, I am always aiming to cook fast family meals .
If you want to save even more time, chop the veggies the night before. Honestly, this recipe is foolproof. Enjoy your one pan chicken and veggies !
So there you have it, a 30 minute dinner recipes that's healthy chicken recipes too. Honestly, this sheet pan dinner is so easy, even your nan could make it!
Recipe Notes for Zesty Lemon Herb Chicken & Rainbow Veggie Roast
Okay, right, let's get this sorted. Here's some extra info to make your healthy 30 minute meals journey smoother. This one pan chicken and veggies recipe is a total winner, but sometimes you need a little tweak, yeah? I will share my own experiences and lessons learned, making this more human.
Serving Suggestions: Fancy Pants or Keep It Real
Honestly, plating is all about what you like. For a bit of fancy, arrange the lemon herb chicken and veggies artfully on a plate.
Drizzle with a bit of the pan juices. Sorted!
If you are feeling basic, just pile everything in a bowl. Trust me, it tastes just as good. Serve this fast family meals winner with a side of quinoa or couscous to soak up all those yummy juices.
A simple green salad with a light vinaigrette is a nice touch too.
Storage Tips: Keepin' It Fresh
Got leftovers? Of course you do, I always make too much! Pop the chicken and veggies in an airtight container and refrigerate for up to 3 days.
To reheat, just microwave it, or better yet, warm it up in a pan on the hob.
I wouldn't recommend freezing this dish. The veggies tend to get a bit mushy. This recipe is best fresh! You can also ensure that this is part of your easy weeknight meals .
Variations: Mix It Up, Mate!
Want to spice things up? Add a pinch of cayenne pepper to the Mediterranean diet recipes marinade for a bit of a kick. Boom!
For a veggie version, swap out the chicken for firm tofu or chickpeas. Easy peasy. You can also use other available options like oven-roasted vegetables to make it a very rich and healthy meal.
These are also great 30 minute dinner recipes you can easily adapt.
Nutrition Basics: The Good Stuff
This Zesty Lemon Herb Chicken & Rainbow Veggie Roast is packed with protein, vitamins, and fiber. It’s a proper healthy chicken recipes option.
Each serving has a good amount of protein and relatively low in fat. It gives you sustained energy. A great choice for quick healthy dinners .
So there you have it! This healthy 30 minute meals recipe is a total winner. Don't be afraid to experiment and make it your own. Now, let's get cooking!
Frequently Asked Questions
Is this One-Pan Lemon Herb Roasted Chicken and Veggies recipe really one of those healthy 30 minute meals?
Absolutely! With a little prep work, this vibrant dish can be on your table in just 30 minutes. The combination of lean protein, colorful vegetables, and a zesty lemon herb marinade makes it a delicious and nutritious option for a quick weeknight dinner. Think of it as a healthier takeaway without the guilt!
Can I use different vegetables in this recipe? I'm not a huge fan of bell peppers.
Of course! Feel free to swap out any of the vegetables for your favorites or whatever you have on hand. Carrots, Brussels sprouts, asparagus, or even sweet potatoes would be fantastic additions. Just make sure to cut denser veggies like carrots into smaller pieces to ensure they cook evenly with everything else.
It's your roast, make it sing!
How do I make sure the chicken is cooked through and safe to eat? Nobody wants a salmonella surprise!
The best way to ensure the chicken is cooked through is to use a meat thermometer. Insert it into the thickest part of the chicken breast, and it should register 165°F (74°C). If you don't have a thermometer, cut into the thickest part of the chicken.
The juices should run clear, and there should be no pinkness. Remember, safety first, then deliciousness!
What's the best way to store leftovers of these healthy 30 minute meals?
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can either microwave them, warm them in a pan on the stovetop, or pop them back in the oven at a low temperature until heated through. They're great for lunch the next day even cold in a salad!
I'm trying to cut down on carbs. Are there any substitutions I can make to keep this a really healthy 30 minute meal?
Absolutely! You can easily reduce the carbs in this recipe by swapping out the potatoes for more non-starchy vegetables like broccoli, cauliflower, or green beans. Another option is to reduce the portion size of potatoes and add in extra chicken or a serving of quinoa for a balanced meal that's still satisfying.
Also consider swede as a potato substitute - it tastes wonderful roasted.
Can I prepare this dish ahead of time to make weeknight dinners even easier?
Yes, you can definitely prep some components in advance! Chop the vegetables and mix the marinade earlier in the day (or even the night before) and store them separately in the fridge. When you're ready to cook, simply toss the veggies with the marinade, arrange everything on the baking sheet, and bake.
This shaves off some valuable time when you're rushing to get dinner on the table. Just remember to bring the chicken to room temperature for about 20 minutes before cooking for even cooking!
Zesty Lemon Herb Chicken Rainbow Veggie Roast
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 15g |
| Fiber | 5g |
