Introduction
This flavorful chicken and roasted vegetable dish is a perfect option for meal prepping or a wholesome family dinner. The combination of spicy marinated chicken, sweet potatoes, and nutritious broccoli not only offers a balanced meal but is also easy to prepare. With minimal ingredients and simple cooking instructions, this recipe is sure to become a favorite in your kitchen.
Detailed Ingredients with measures
– 2 lbs boneless, skinless chicken breasts, cut into small pieces
– 3 tablespoons spicy seasoning mix
– A few tablespoons of olive oil
– 3 sweet potatoes, peeled and diced
– 5–6 cups broccoli florets
– Coarse sea salt and freshly cracked pepper
– Avocado, hummus, lemon juice, chives, or additional olive oil for serving
Prep Time
30 minutes for marinating the chicken.
Cook Time, Total Time, Yield
Cook Time: 27–30 minutes
Total Time: 57–60 minutes
Yield: Serves approximately 4-6 people
With its vibrant colors and irresistible flavors, this dish is not only nutritious but also satisfying. Enjoy customizing it with your choice of toppings and sauces!
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat the oven to 425°F (218°C).
Step 2: Marinate the Chicken
In a bowl, toss the chicken pieces with the spicy seasoning mix and a drizzle of olive oil. Stir to combine and let it marinate in the refrigerator for about 30 minutes.
Step 3: Prepare the Vegetables
Arrange the diced sweet potatoes and broccoli florets on separate sheet pans. Drizzle each with olive oil and sprinkle generously with coarse sea salt.
Step 4: Place Chicken on Sheet Pan
Place the marinated chicken pieces on another sheet pan.
Step 5: Bake the Ingredients
Bake all the sheet pans in the preheated oven for 12–15 minutes. After this time, remove the broccoli and chicken from the oven.
Step 6: Continue Roasting Sweet Potatoes
Stir the sweet potatoes and continue roasting them for an additional 15 minutes, or until they are tender and slightly caramelized.
Step 7: Assemble Meal Prep Containers
Once all components are cooked, divide them into meal prep containers. Serve with avocado, hummus, lemon juice, chives, or an extra drizzle of olive oil as desired.
Notes
Marinating Time
Allowing the chicken to marinate enhances its flavor, so try to let it sit for the full 30 minutes if possible.
Vegetable Variations
Feel free to add other vegetables such as bell peppers or zucchini according to your preference.
Storage Tips
Store meal prep containers in the refrigerator for up to 4 days to maintain freshness.
Serving Suggestions
Experiment with different toppings like fresh herbs or different sauces to customize each meal.
Cook techniques
Marinating
Marinating the chicken in spicy seasoning mix and olive oil helps to infuse flavor and tenderness into the meat. Aim for at least 30 minutes in the refrigerator for optimal results.
Roasting
Roasting vegetables like sweet potatoes and broccoli at a high temperature allows them to caramelize, enhancing their natural sweetness and creating a delightful texture.
Sheet Pan Cooking
Using sheet pans for cooking allows for efficient preparation and cleanup. You can cook multiple components of a meal simultaneously, saving time and energy.
Seasoning
Generously seasoning with coarse sea salt and freshly cracked pepper enhances the overall flavor profile of the dish. Adjust based on personal preference.
Meal Prep Dividing
Once cooked, dividing the meal into portions for meal prep can help with portion control, making it easier to grab and go during busy days.
FAQ
Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used as a flavorful alternative, though they may require a slightly different cooking time.
What other vegetables can I use for roasting?
You can substitute or add other vegetables such as carrots, bell peppers, or zucchini for a different flavor and texture.
How can I make this dish spicier?
Consider adding more spicy seasoning mix or incorporating fresh chili peppers or hot sauce to enhance the heat.
Is this recipe suitable for meal prep?
Absolutely! It stores well in meal prep containers and can be refrigerated for several days, making it a great option for busy schedules.
Can I freeze the leftovers?
Yes, the cooked chicken and vegetables can be frozen. Make sure to cool them completely before transferring to freezer-safe containers.
Conclusion
This baked chicken and vegetable dish offers a delightful balance of flavors and textures. The spicy seasoning mixed with tender chicken, sweet potatoes, and vibrant broccoli creates a hearty and nutritious meal. The options for serving add versatility, allowing for a personalized touch with avocado, hummus, and fresh herbs. Perfect for meal prep, it’s not only satisfying but also packed with essential nutrients.
More recipes suggestions and combination
Spicy Chicken Tacos
Use the marinated chicken in soft or hard taco shells, topped with avocado, fresh cilantro, and a squeeze of lime.
Sweet Potato and Black Bean Bowl
Combine roasted sweet potatoes with black beans, corn, and avocado for a hearty vegetarian meal.
Broccoli Cheddar Chicken Bake
Add steamed broccoli and cheddar cheese to the baked chicken, then return it to the oven until the cheese melts.
Chicken Stir-Fry
Stir-fry the marinated chicken with a mix of your favorite vegetables, served over rice or quinoa for a quick meal.
Hummus and Veggie Platter
Serve roasted sweet potatoes and broccoli with hummus and pita for a satisfying appetizer or light meal.
Avocado Chicken Salad
Mix chopped baked chicken with avocado, chives, and a squeeze of lemon for a refreshing salad option.
