About this One-Pan Roasted Chicken and Veggies… I’ve mentioned a few times before that I love to do meal prep — and here’s why! First, you can do recipes like this that are super easy and only take a small chunk out of your day, and then you’ve got food for the rest of the week. But most importantly, it helps you stay on track: you’re more likely to stick to your paleo/keto/clean eating etc. if there’s already food and snacks available to you that stick to that plan. If you have to go foraging for something, you’re more likely to just grab something easy and end up cheating and regretting it later.
This one-pan roasted chicken and veggies is super quick and easy on the prep and the cleanup, travels well and stays good for at least 5 days. It’s also pretty easily customizable — you can change the vegetables to anything you like, just make sure ahead of time that their cook times at 400°F are the same or similar to the 15 minutes it takes to cook the chicken — otherwise, the easiness factor of this dish starts to disappear.
Prep time: 15 minutes
Cook time: 15 minutes
~1 1/2 lbs. chicken breast tenders
2 small broccoli crowns
1/2 bundle asparagus
4-6 oz. crimini mushrooms
1 cup (uncooked) tri-color quinoa (Optional)
1 cup chicken broth
Cooking fat/oil of choice (I used olive oil)
Salt, pepper, garlic powder and dried rosemary to taste
Line a large baking sheet with tin foil and preheat oven to 400°F. Prepare broccoli and asparagus by chopping them to size, then tossing them in a drizzle of olive oil until evenly coated. Place each vegetable on opposite sides of the baking sheet and sprinkle with salt, pepper, garlic powder and dried rosemary.
Prep chicken tenders — drizzle front side with olive oil, massage in, then sprinkle with salt, pepper, garlic powder and dried rosemary. Turn over and repeat process on the other side. Transfer to the center of the baking sheet.
Prep mushrooms the same way that you did the asparagus and broccoli — chop to size, toss with olive oil, then transfer to pan and sprinkle with seasonings. The mushrooms will go in the center of the pan, surrounding the chicken tenders.
Place baking sheet in oven for about 15 minutes. Toss asparagus about half-way through cooking.
Optional Quinoa: While the chicken and veggies are cooking, prepare the quinoa. In a medium-sized saucepan, add 1 cup tri-color quinoa to 1 cup chicken broth and 1 cup water. Bring to a boil, then reduce heat and cover. Let simmer until all liquid is absorbed, about 15 minutes.
This makes about 4 portions, so portion out your meal evenly into your Tupperware (or whatever you like to take your meals in). Place down 1/4 of the quinoa (optional), put 1-2 pieces of chicken on top, top chicken with mushrooms, and add broccoli and asparagus — or mix it up in whatever manner you choose if you get bored with the same meal everyday!
Looking for another way to do your chicken and veggies that travels well? Try our recipe for Spicy Paleo Chicken Tikka Masala!