Chicken Breast with Vegetables (Printable Version)
Healthy chicken breast paired with roasted vegetables and fluffy rice for balanced meals.
# What You 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
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:
01 - Preheat the oven to 425°F and line a baking sheet with parchment paper.
02 - In a bowl, coat chicken breasts with olive oil, paprika, garlic powder, dried oregano, salt, and black pepper.
03 - Place the seasoned chicken breasts on one side of the prepared baking sheet.
04 - Toss bell peppers, zucchini, red onion, and broccoli florets with olive oil, salt, and black pepper; spread evenly on the other side of the baking sheet.
05 - Roast in the oven for 25 to 30 minutes until the chicken reaches an internal temperature of 165°F and vegetables are tender.
06 - Rinse rice under cold water. Combine rice, water, and salt in a medium pot; bring to a boil, reduce heat, cover, and simmer for 25 minutes or until water is absorbed. Fluff with a fork.
07 - Whisk soy sauce, honey, and sriracha together in a small bowl until well combined.
08 - Slice chicken breasts and distribute chicken, rice, and vegetables evenly into 4 meal prep containers. Drizzle with sauce as desired. Allow to cool before covering and refrigerating for up to 4 days.
# Expert Tips:
01 -
- Your fridge becomes a backup plan instead of a source of stress.
- The chicken stays tender because you're not cooking it to death, just until it's done.
- One oven, one sheet pan, and you've got protein, vegetables, and grains ready to mix and match all week.
02 -
- Don't skip the parchment paper; it saves you from scrubbing and prevents sticking without needing extra oil.
- Check the chicken's temperature with a meat thermometer at the thickest part; it's the difference between juicy chicken and dry chicken, and there's no guessing about it.
03 -
- Pat the chicken dry before seasoning it; moisture is the enemy of browning, and dry chicken seasons more evenly.
- If your oven runs hot, check everything at 22 minutes rather than waiting until 25; overcooked chicken is harder to fix than undercooked chicken (which you can always pop back in for another five minutes).