Chicken and Mixed Vegetables
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Prep Time
10 mins
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Cook Time
10 mins
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Resting Time
2 mins
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Total Time
32 mins
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Servings
4
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Calories
312 kcal
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Course
Main Course
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Cuisine
American
Chicken and Mixed Vegetables
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Quick and easy Chicken and Mixed Vegetables includes tender chicken, fresh veggies, and simple seasonings. Perfect for healthy weeknight dinners!
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Ingredients
- 1 lb chicken tenders
- 1 cup broccoli
- 1 cup zucchini squash
- 1 red bell pepper
- 1 green bell pepper
- 1 cup baby carrots
- ½ lb baby potatoes halved
- 3 tablespoons olive oil divided
- 2 tablespoons lemon juice
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons kosher salt divided
- 1 teaspoon black pepper divided
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Instructions
- Preheat your oven to 425°F (220°C).
- Place the seasonings in a small bowl and combine.
- In a large bowl, add the veggies and drizzle with 2 tablespoons of olive oil. Sprinkle half of the seasoning mixture (about 1 ½ teaspoons) over the vegetables and toss to coat evenly. Save the rest for the chicken.
- Cut the tenders into bite-sized pieces, about an inch thick, and place them in a bowl. Add 1 tablespoon of olive oil, the rest of the seasonings and lemon juice, then combine.
- Spread the seasoned vegetables and chicken on a large baking sheet in a single layer for even cooking.
- Bake the chicken pieces and vegetables in the preheated oven for 15-20 minutes or until the chicken is cooked through (internal temperature of 165°F or 74°C) and the vegetables are tender and lightly browned. If the chicken is done but the vegetables need more time, remove the chicken to a plate and continue cooking the vegetables for a few more minutes.
- Remove from the oven and let rest for a couple of minutes before serving.
Notes
- Can I use frozen vegetables?While fresh vegetables are preferred for better texture, you can use frozen veggies. I recommend thawing and patting them dry before roasting. Expect them to be slightly softer than fresh veggies.
- How do I prevent the vegetables from becoming mushy?Ensure your oven is fully preheated, don't overcrowd the pan, and cut vegetables into similar-sized pieces for even cooking.
- What can I serve with this dish?This is a complete meal on its own, but you could serve it with a side salad, quinoa, or crusty bread.
Nutrition Information
Show Details
Calories
312kcal
(16%)
Carbohydrates
20g
(7%)
Protein
27g
(54%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
9g
Trans Fat
0.01g
Cholesterol
73mg
(24%)
Sodium
1336mg
(56%)
Potassium
1034mg
(30%)
Fiber
5g
(20%)
Sugar
5g
(10%)
Vitamin A
5700IU
(114%)
Vitamin C
104mg
(116%)
Calcium
57mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 312 kcal
% Daily Value*
| Calories | 312kcal | 16% |
| Carbohydrates | 20g | 7% |
| Protein | 27g | 54% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 73mg | 24% |
| Sodium | 1336mg | 56% |
| Potassium | 1034mg | 22% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
| Vitamin A | 5700IU | 114% |
| Vitamin C | 104mg | 116% |
| Calcium | 57mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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