Chicken Breast Roasted Veggies (Printer-Friendly)
Healthy dish with tender chicken breast, roasted vegetables, and fluffy rice, perfect for busy weekdays.
# What You'll Need:
→ Chicken
01 - 4 boneless, skinless chicken breasts (approximately 5.3 oz each)
02 - 2 tablespoons olive oil
03 - 1 teaspoon paprika
04 - 1 teaspoon garlic powder
05 - 1/2 teaspoon dried oregano
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Vegetables
08 - 2 medium bell peppers, sliced
09 - 1 medium zucchini, sliced
10 - 1 medium red onion, sliced
11 - 1 cup broccoli florets
12 - 2 tablespoons olive oil
13 - 1/2 teaspoon salt
14 - 1/4 teaspoon black pepper
→ Rice
15 - 1 cup uncooked brown rice (substitute white rice or quinoa if desired)
16 - 2 cups water
17 - 1/2 teaspoon salt
→ Optional Sauce
18 - 2 tablespoons low-sodium soy sauce or tamari
19 - 1 tablespoon honey
20 - 1 teaspoon sriracha (optional)
# How to Make It:
01 - Preheat the oven to 425°F and line a baking sheet with parchment paper.
02 - In a mixing bowl, combine chicken breasts with olive oil, paprika, garlic powder, oregano, salt, and black pepper; toss to coat evenly.
03 - Place the seasoned chicken breasts on one side of the prepared baking sheet.
04 - Toss bell peppers, zucchini, red onion, and broccoli with olive oil, salt, and pepper; spread evenly on the opposite side of the baking sheet.
05 - Bake in the preheated oven for 25 to 30 minutes until chicken reaches an internal temperature of 165°F and vegetables are tender.
06 - While baking, rinse rice under cold water; combine rice, water, and salt in a medium pot, bring to boil, reduce heat, cover, and simmer for about 25 minutes or until liquid is absorbed; fluff with a fork.
07 - Whisk together soy sauce, honey, and sriracha in a small bowl.
08 - Slice cooked chicken breasts and evenly distribute chicken, rice, and vegetables among four containers; drizzle with optional sauce.
09 - Allow to cool, cover, and refrigerate for up to 4 days.
# Expert Advice:
01 -
- Everything cooks on one sheet while rice simmers, so you're done in under an hour with four days of real lunches.
- The vegetables stay tender but not mushy, the chicken stays juicy, and that sauce ties it all together without feeling diet food.
- You can swap almost anything—different vegetables, grains, even proteins—and it still comes together beautifully.
02 -
- Check your chicken temperature with a thermometer if you have one—it's the only way to know you've cooked it through without drying it out.
- Rinsing the rice makes a real difference in texture; it removes excess starch and lets each grain stay separate instead of clumping.
03 -
- Don't skip the parchment paper—it's the difference between easy cleanup and scrubbing dried chicken juice off a baking sheet.
- If your chicken breasts are thick, pound them slightly so they cook through evenly without the edges drying out while the center finishes.