Are you tired of complicated dinners that take hours to prepare? Do you crave healthy, delicious meals without sacrificing flavor or ease? Then this one-pan lemon herb roasted chicken and veggies recipe from the Eating for Life Cookbook is perfect for you! This easy recipe is a complete meal, packed with flavor and nutrients, ready in under an hour. It’s a fantastic example of how healthy eating can be both simple and satisfying, making it an ideal addition to your weekly meal plan. Get ready to enjoy a quick dinner idea that's both healthy and delicious!
Ingredients:
- 1 whole chicken (about 3-4 pounds), cut into 8 pieces OR 4 bone-in, skin-on chicken breasts
- 1 pound small red potatoes, halved or quartered if large
- 1 pound carrots, peeled and chopped into 1-inch pieces
- 1 large onion, cut into wedges
- 2 lemons, one thinly sliced, one juiced
- 2 tablespoons olive oil
- 1 tablespoon dried Italian herbs (or a mix of oregano, thyme, rosemary)
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
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Preheat & Prep: Preheat your oven to 400°F (200°C). Wash and chop all your vegetables. This is a great time to put on some music and enjoy the process!
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Combine Ingredients: In a large bowl, toss the potatoes, carrots, and onion with olive oil, half the dried herbs, garlic powder, salt, and pepper. Ensure the vegetables are evenly coated.
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Arrange & Roast: Arrange the vegetables in a single layer in a large roasting pan or baking sheet. Place the chicken pieces on top of the vegetables. Tuck lemon slices under and around the chicken. Drizzle the chicken with lemon juice and sprinkle with the remaining herbs.
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Roast to Perfection: Roast for 50-60 minutes, or until the chicken is cooked through (internal temperature reaches 165°F) and the vegetables are tender. For extra crispy skin, broil for the last 2-3 minutes, keeping a close eye to prevent burning.
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Serve & Enjoy: Remove from the oven and let rest for 5-10 minutes before serving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken.
Cooking Tips for the Best Results:
- Bone-in vs. Boneless: Bone-in chicken pieces will take slightly longer to cook and yield a more flavorful result. Adjust cooking time accordingly if using boneless, skinless breasts.
- Vegetable Variety: Feel free to add other vegetables like broccoli florets, Brussels sprouts, or bell peppers. Adjust cooking times as needed based on the vegetables' cooking time.
- Herb Variations: Experiment with different herbs and spices to customize the flavor profile. Fresh herbs are a fantastic alternative to dried.
- Crispy Skin: For extra crispy chicken skin, pat the chicken pieces dry before seasoning and roasting.
Nutritional Information (per serving, approximate):
This recipe provides a healthy and balanced meal, rich in protein, fiber, and vitamins. The exact nutritional information will vary depending on the size of your chicken and the specific ingredients used. However, a general estimate per serving is:
- Calories: Approximately 400-500
- Protein: 30-40 grams
- Fat: 20-25 grams
- Carbohydrates: 20-30 grams
Variations:
- Spicy Chicken: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Mediterranean Twist: Substitute the Italian herbs with a blend of Greek herbs like oregano, thyme, and rosemary, and add some Kalamata olives and feta cheese during the last 15 minutes of cooking.
- Sheet Pan Dinner: For easier cleanup, line your baking sheet with parchment paper or foil.
This simple one-pan wonder is perfect for busy weeknights. It's a delicious, healthy meal that's easy to customize to your preferences. Enjoy this fantastic recipe from the Eating for Life Cookbook! It’s a testament to how healthy and delicious homemade cooking can be. Let us know in the comments how you enjoyed it!