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Chicken and Mixed Vegetables
Quick and easy Chicken and Mixed Vegetables includes tender chicken, fresh veggies, and simple seasonings. Perfect for healthy weeknight dinners!
Prep Time
10 mins
Cook Time
10 mins
Resting Time
2 mins
Total Time
32 mins
Servings: 4
Calories: 312 kcal
Course:
Main Course
Cuisine:
American
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
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.
Cup of Yum
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
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
% 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.