Are you looking for a quick, healthy, and utterly delicious dinner recipe that the whole family will love? Look no further! This one-pan chicken broccoli and cauliflower recipe is a lifesaver for busy weeknights. It's packed with flavour, requires minimal cleanup, and is a fantastic source of protein and nutrients. This easy recipe is perfect for beginners, yet satisfying enough for experienced cooks looking for a tasty and healthy meal option. Get ready to enjoy a fantastic homemade cooking experience!
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 large head of broccoli, cut into florets
- 1 large head of cauliflower, cut into florets
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- ½ cup chicken broth
- 2 tbsp lemon juice (optional, for extra zing!)
Instructions:
Step 1: Prep the Veggies: Wash and chop your broccoli and cauliflower into bite-sized florets. Make sure they're roughly the same size to ensure even cooking.
Step 2: Season the Chicken: In a large bowl, toss the chicken pieces with olive oil, garlic powder, onion powder, paprika, salt, and pepper. Ensure the chicken is evenly coated with the seasoning.
Step 3: Roast the Goodness: Preheat your oven to 400°F (200°C). Spread the seasoned chicken in a single layer on a large baking sheet. Add the broccoli and cauliflower florets around the chicken, making sure everything has space to roast evenly.
Step 4: Bake to Perfection: Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. You can check the chicken's internal temperature with a meat thermometer; it should reach 165°F (74°C).
Step 5: Add Flavor Boost (Optional): During the last 5 minutes of cooking, pour the chicken broth and lemon juice over the chicken and vegetables. This will create a delicious sauce and add extra moisture.
Step 6: Serve and Enjoy: Once cooked, remove the baking sheet from the oven and let it rest for a few minutes before serving. This healthy meal is perfect on its own or served with a side of brown rice or quinoa.
Cooking Tips for a Perfect Dish:
- Don't overcrowd the pan: Ensure your chicken and vegetables are in a single layer to promote even cooking and browning. If necessary, use two baking sheets.
- Adjust seasoning to your taste: Feel free to add more or less of any seasoning to suit your preferences. A pinch of red pepper flakes can add a nice kick!
- Check for doneness: Use a meat thermometer to ensure the chicken is cooked through. Overcooked chicken will be dry, so it's important to monitor the cooking time.
Delicious Variations:
- Add some spice: Incorporate a pinch of cayenne pepper or a dash of your favorite hot sauce for a spicier dish.
- Cheese please: Sprinkle some shredded Parmesan cheese over the chicken and vegetables during the last 5 minutes of cooking for a cheesy twist.
- Herb it up: Add fresh herbs like rosemary or thyme for an extra layer of flavor.
Nutritional Information (per serving, approximate):
This recipe provides a great source of protein, fiber, and vitamins. The exact nutritional content will vary depending on the ingredients used and serving size. However, a typical serving offers roughly:
- Calories: 300-350
- Protein: 30-35g
- Fat: 10-15g
- Carbohydrates: 15-20g
This chicken broccoli and cauliflower recipe is a fantastic addition to your repertoire of quick dinner ideas and healthy meals. It's a simple yet satisfying dish that’s perfect for busy weeknights and provides a delicious and nutritious meal for the whole family. Enjoy!