Are you looking for delicious and healthy food recipes that are both gluten-free and low in sodium? You've come to the right place! Many people find themselves needing to limit sodium or avoid gluten for health reasons, but that doesn't mean sacrificing flavor or enjoyment. This recipe for Lemon Herb Roasted Chicken and Vegetables is a perfect example of how easy it is to create a quick dinner idea that's both healthy and satisfying, without compromising on taste. It's a perfect example of homemade cooking at its best, showcasing fresh ingredients and simple techniques. This recipe is one of the best recipes for a healthy and flavorful meal.
Lemon Herb Roasted Chicken and Vegetables
This easy recipe is perfect for a weeknight dinner. It’s packed with flavor, requires minimal cleanup, and is naturally gluten-free and low in sodium. You can easily adjust the herbs and vegetables to suit your preferences, making it a versatile addition to your healthy meal repertoire.
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 lb baby potatoes, halved or quartered if large
- 1 lb broccoli florets
- 1 red bell pepper, chopped
- 2 lemons, one juiced, one thinly sliced
- 2 tbsp olive oil
- 1 tbsp dried oregano
- 1 tbsp dried basil
- 1 tsp garlic powder
- 1/2 tsp black pepper
- Salt to taste (use sparingly, or a sodium-free substitute)
Instructions:
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Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
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Prepare the chicken and vegetables: In a large bowl, combine the chicken, potatoes, broccoli, and bell pepper.
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Make the herb mixture: In a small bowl, whisk together the olive oil, lemon juice, oregano, basil, garlic powder, pepper, and a small pinch of salt (or sodium substitute).
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Combine and roast: Pour the herb mixture over the chicken and vegetables, tossing gently to coat everything evenly. Spread the mixture in a single layer on the prepared baking sheet. Arrange the lemon slices on top.
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Bake for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender. Internal temperature of the chicken should reach 165°F (74°C).
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Serve immediately. This dish is delicious on its own, or you can serve it with a side of quinoa or brown rice for a complete meal.
Cooking Tips for Success:
- For extra flavor, marinate the chicken in the herb mixture for at least 30 minutes before roasting.
- Don't overcrowd the baking sheet. This ensures even cooking and browning.
- Feel free to substitute other vegetables, such as carrots, zucchini, or asparagus.
- If you prefer crispy chicken, broil the dish for the last 2-3 minutes of cooking time.
Variations:
- Spicy Lemon Herb Chicken: Add a pinch of red pepper flakes to the herb mixture for a little heat.
- Mediterranean Lemon Herb Chicken: Add 1/4 cup of crumbled feta cheese and Kalamata olives to the baking sheet during the last 10 minutes of cooking.
Nutritional Information (per serving, approximate):
- Calories: Approximately 300-350
- Protein: 30-35g
- Fat: 10-15g
- Carbohydrates: 20-25g
This low sodium gluten-free recipe offers a delicious and healthy option for your next meal. Enjoy the ease and the fantastic flavor! Remember to always adjust seasoning to your personal preference. Explore more easy recipes and delicious dishes on our blog for more healthy meal ideas!