Introduction
Tired of boring dinners? This High-Protein Chicken & Veggie Bake is here to rescue your weeknights! We’re taking everyday chicken breast and simple veggies and transforming them into a delicious, satisfying, and surprisingly healthy meal—all under 400 calories! Perfect for busy families who want a nutritious and tasty dinner without spending hours in the kitchen.
Why This Works
This recipe is a winner because it’s super easy, incredibly versatile, and packed with protein to keep you feeling full and energized. The combination of savory chicken, roasted veggies, and a light herby seasoning creates a flavor explosion that’s both comforting and healthy. Plus, it’s incredibly customizable – feel free to swap out veggies based on what you have on hand!
Key Ingredients
- 🐔 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 🥦 1 cup broccoli florets
- 🥕 1 cup chopped carrots
- 🫑 1 cup chopped bell peppers (any color)
- 🧅 ½ cup chopped onion
- 🧄 2 cloves garlic, minced
- 🌿 1 tbsp dried oregano
- 🌿 1 tbsp dried basil
- 🧂 ½ tsp salt
- 胡椒 ½ tsp black pepper
- 💧 2 tbsp olive oil
Instructions
1️⃣ Preheat your oven to 400°F (200°C).
2️⃣ In a large bowl, toss the chicken cubes with olive oil, oregano, basil, salt, and pepper.
3️⃣ Add the broccoli, carrots, bell peppers, onion, and garlic to the bowl. Toss everything together until the chicken and veggies are evenly coated.
4️⃣ Spread the chicken and veggie mixture in a single layer in a baking dish.
5️⃣ Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. You’ll know the chicken is done when its internal temperature reaches 165°F (74°C).
Handy Tips
- For extra flavor, marinate the chicken in a little lemon juice and herbs for 30 minutes before baking.
- If you like a crispier texture, broil the dish for the last 2-3 minutes of cooking time. Keep a close eye on it to prevent burning!
- Feel free to add other veggies you enjoy, such as zucchini, mushrooms, or asparagus.
Heat Control
Baking at 400°F (200°C) ensures the chicken cooks thoroughly and the vegetables become tender without overcooking. Lowering the temperature might result in longer cooking times, while raising it could lead to burning. Using an oven thermometer ensures accuracy.
Crunch Factor
While not overly crunchy, the roasting process gives the vegetables a slightly tender-crisp texture, especially the broccoli and carrots. Broiling at the end enhances this effect for those who prefer a bit more crunch.
Pro Kitchen Tricks
- For faster prep, use pre-cut vegetables.
- Add a sprinkle of Parmesan cheese during the last 5 minutes of baking for extra cheesy goodness.
- For a spicier kick, add a pinch of red pepper flakes to the seasoning mix.
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven.
Gift Packaging Ideas
This dish isn’t traditionally giftable, but you could prepare it in individual portions for a thoughtful meal delivery to a friend or family member.
Flavor Variations
🌟 Mediterranean Twist: Add crumbled feta cheese, Kalamata olives, and a sprinkle of dried thyme.
🌟 Spicy Southwestern: Incorporate diced jalapeños, cumin, and chili powder.
🌟 Asian-Inspired: Use soy sauce, ginger, and garlic instead of oregano and basil. Add some snow peas or snap peas.
🌟 Lemon Herb: Add the zest and juice of one lemon along with fresh herbs like rosemary and thyme.
Troubleshooting
- Dry Chicken: Ensure the chicken is not overcooked. If it’s too dry, add a tablespoon or two of chicken broth to the baking dish during the last 10 minutes of cooking.
- Burnt Vegetables: Reduce the oven temperature slightly or keep a closer eye on the dish during the last few minutes of cooking.
- Undercooked Chicken: Check the internal temperature with a meat thermometer. If it’s not 165°F (74°C), continue baking until it reaches that temperature.
FAQ
- Can I use frozen vegetables? Yes, but you may need to adjust the cooking time. Frozen vegetables will generally take longer to cook.
- Can I make this in a slow cooker? While not ideal for this specific recipe, you could adapt it for a slow cooker by cooking the chicken separately and then combining it with the roasted veggies at the end.
- What can I substitute for chicken? This recipe works well with firm tofu, turkey, or even chickpeas for a vegetarian option. Adjust cooking time accordingly.
- Can I add potatoes? Yes! Just be sure to cut them into bite-sized pieces for even cooking.
- Is this recipe gluten-free? Yes, as long as you use gluten-free seasonings and avoid adding any gluten-containing ingredients.
Conclusion
This High-Protein Chicken & Veggie Bake is a fantastic weeknight meal that’s both healthy and delicious. It’s so easy to customize and perfect for busy families. Give it a try and let us know what you think! Share your creations with us on social media using #AngelRecipes! Enjoy!