Are you tired of mealtime battles with your picky eaters? Do dietary restrictions like gluten and dairy-free make things even more challenging? Don't worry, you're not alone! Many families face this hurdle, but creating delicious and healthy gluten and dairy-free meals doesn't have to be a struggle. This recipe focuses on simple, adaptable dishes that even the fussiest eaters will enjoy. We'll focus on making healthy eating fun and achievable, with quick dinner ideas that are both satisfying and nutritious.
One-Pan Lemon Herb Roasted Chicken and Veggies
This recipe is a lifesaver for busy weeknights. It's a complete meal, packed with flavor, and requires minimal cleanup – a huge bonus for busy parents! It's also naturally gluten and dairy-free, making it perfect for those with dietary restrictions. This is a fantastic example of homemade cooking at its best – simple, healthy, and satisfying.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 lb baby potatoes, halved or quartered if large
- 1 lb broccoli florets
- 2 tbsp olive oil
- 1 lemon, zested and juiced
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the potatoes and broccoli with 1 tbsp olive oil, salt, and pepper. Spread them in a single layer on a large baking sheet.
- In a separate bowl, combine the remaining olive oil, lemon zest, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
- Place the chicken breasts on top of the vegetables on the baking sheet. Pour the lemon-herb mixture over the chicken.
- Roast for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. Internal temperature of the chicken should reach 165°F (74°C).
Cooking Tips:
- For extra flavor, marinate the chicken in the lemon-herb mixture for at least 30 minutes before roasting.
- Feel free to substitute other vegetables, such as carrots, bell peppers, or zucchini.
- If you prefer crispier vegetables, roast them separately for the first 15 minutes before adding the chicken.
Variations:
- Spicy Chicken: Add a pinch of red pepper flakes to the lemon-herb mixture for a little kick.
- Mediterranean Twist: Substitute oregano and thyme with Italian herbs and add some chopped Kalamata olives and sun-dried tomatoes.
- Sheet Pan Fajitas: Use sliced bell peppers and onions instead of broccoli and potatoes. Serve with gluten-free tortillas and your favorite dairy-free toppings.
Nutritional Information (per serving, approximate):
- Calories: Approximately 350-400
- Protein: 30-35g
- Fat: 15-20g
- Carbohydrates: 20-25g
This easy recipe is a perfect example of delicious and healthy meals you can create even with dietary restrictions. This simple one-pan wonder is guaranteed to become a family favorite – a quick dinner idea that's both satisfying and easy on the cleanup. Remember to adapt and experiment to find what your picky eaters love best! Enjoy!