Baked Chicken and Vegetables

This recipe comprises of baked chicken and vegetables tossed with spices, and made in one baking tray so it’s simple, healthy and delicious.

Have been trying to eat healthy for the past month or so. It’s been tough. Not that the food is bland or tasteless. I am NOT going to let that happen. But what I find challenging is figuring out what to cook and the meal prep involved. Just to give you an idea here’s what a regular day looks like ……….

Preparing a healthy breakfast in the morning......

Packing a healthy lunch for husband and myself..............

Preparing dinner which would also be used as the next day’s lunch because I obviously can’t do it in the morning.......

3 meals a day repeated 7 days a week has led to many creative, simple and delicious recipes such as the following:

One Pan Baked Chicken and Vegetables

Though I am going to follow up with a detailed recipe, here’s the basic idea behind the dish.

Cut up all your protein and vegetables. Toss it in marinade. Portion it out on an aluminum tray and then bake it altogether. Serve it from the tray and discard the foil once baking is complete.Play around with the sauces, herbs and seasonings to come up with your favorite combination.

• Choose the proteins of your choice – can be chicken, cottage cheese (made fresh – recipe HERE), fish or shrimps. Season with salt, pepper and the sauces you prefer. Marinate for about 15 – 20 minutes.
• Slice up your favorite vegetables – zucchini, capsicum, onions, tomatoes, broccoli or carrots. Marinate for about 15 – 20 minutes. Just remember that water based vegetables like tomatoes will leave water.
• Pre-heat oven to 180 – 200 C.
• Take a large baking sheet (round or square) and cover it with aluminum foil.
• Drizzle the bottom with a bit of olive, salt and pepper.
• Start layering the meat and vegetables in portions.
• Sprinkle sliced garlic to enjoy the flavor of roasted garlic that infuses through the dish.
• Let it bake till the protein is cooked through, turning the ingredients halfway through. Keep an eye on the cooking time to make sure the chicken or seafood doesn’t dry out!

What is your favourite way to eat healthy? Comment below and let me know.

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Print Recipe

5 from 1 vote

One Pan Baked Chicken and Vegetables

This recipe comprises of baked chicken and vegetables tossed with spices, and made in one baking tray so it’s simple, healthy and delicious.

Prep Time20 mins

Cook Time35 mins

Total Time55 mins

Course: Dinner

Cuisine: Continental

Servings: 4 people

Calories: 972kcal

Author: Kiran

Ingredients

For chicken and cottage cheese

• ▢ 500 grams boneless chicken cut into strips or chunks
• ▢ 250 grams cottage cheese made fresh – recipe available HERE
• ▢ 1 tablespoon olive oil
• ▢ ½ teaspoon salt
• ▢ ½ teaspoon white pepper
• ▢ 1 teaspoon garlic paste
• ▢ ½ teaspoon vinegar
• ▢ ½ - 1 teaspoon chili paste
• ▢ Pinch red chili flakes
• ▢ 2 garlic cloves sliced
• ▢ 1 teaspoon vinegar
• ▢ 1 teaspoon soya sauce

For Vegetables

• ▢ 1 zucchini sliced
• ▢ 1 capsicum sliced thinly
• ▢ 1 onion sliced
• ▢ 1 teaspoon salt
• ▢ ½ teaspoon white pepper
• ▢ ½ teaspoon italian Herbs
• ▢ ½ - 1 teaspoon chili paste
• ▢ 1 teaspoon worcestershire sauce
• ▢ 3 garlic cloves sliced

Instructions

• Take a large baking sheet and cover with aluminum foil.
• Put a tablespoon of olive oil on the foil and spread all around with a pastry brush. Sprinkle salt & pepper on the bottom.
• Marinate chicken and cottage cheese with the ingredients mentioned and let sit for about 20 minutes. Once the chicken is marinated, place the chicken fillets on one end of the lined baking sheet.
• Pre-heat oven for 10 minutes on 200 Centigrade.
• Place onion, capsicum and zucchini in portions on the baking sheet. The vegetables will overlap but ensure they remain separate. You can substitute with vegetables based on preference or seasonality.
• Sprinkle salt, white pepper, chili paste, Italian herbs and Worcestershire sauce on the vegetables.
• Sprinkle the sliced garlic cloves on the chicken & vegetables.
• Bake the dish in an oven for about 15 minutes. Take the dish out and flip over the chicken & vegetables so that they can cook from the other side. Sprinkle salt, white pepper & herbs if needed.
• Bake for another 15 – 20 minutes till chicken is cooked through. Ensure the chicken doesn’t over bake and become dry. In case you want to cook the vegetables more, it is best to take out the chicken otherwise it will become dry or do it in separate pans.
• Serve hot in the baking sheet or take it out in a glass dish. Serve with brown rice or brown bread.

Notes

Some vegetables like zucchini & tomatoes are water based so they will not dry completely.

Nutrition

Calories: 972kcal

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