Chicken Breast Roasted Vegetables (Printable Version)
Tender chicken breast served with roasted vegetables and fluffy rice for a nutritious meal.
# What You Need:
→ Chicken
01 - 4 boneless, skinless chicken breasts (approximately 5.3 oz each)
02 - 2 tbsp olive oil
03 - 1 tsp paprika
04 - 1 tsp garlic powder
05 - 1/2 tsp dried oregano
06 - 1/2 tsp salt
07 - 1/4 tsp black pepper
→ Vegetables
08 - 2 medium bell peppers, sliced
09 - 1 medium zucchini, sliced
10 - 1 medium red onion, sliced
11 - 1 cup broccoli florets
12 - 2 tbsp olive oil
13 - 1/2 tsp salt
14 - 1/4 tsp black pepper
→ Rice
15 - 1 cup uncooked brown rice
16 - 2 cups water
17 - 1/2 tsp salt
→ Optional Sauce
18 - 2 tbsp low-sodium soy sauce or tamari
19 - 1 tbsp honey
20 - 1 tsp sriracha (optional)
# How To Make:
01 - Preheat the oven to 425°F. Line a baking sheet with parchment paper.
02 - In a bowl, toss chicken breasts with olive oil, paprika, garlic powder, oregano, salt, and black pepper.
03 - Place the seasoned chicken breasts on one side of the prepared baking sheet.
04 - Toss bell peppers, zucchini, red onion, and broccoli florets with olive oil, salt, and black pepper. Spread evenly on the other side of the baking sheet.
05 - Bake for 25 to 30 minutes, or until chicken reaches an internal temperature of 165°F and vegetables are tender.
06 - Rinse rice under cold water. Combine rice, water, and salt in a pot. Bring to a boil, reduce heat, cover, and simmer for 25 minutes or until liquid is absorbed. Fluff with a fork.
07 - Whisk together soy sauce, honey, and optional sriracha in a small bowl.
08 - Slice chicken breasts. Divide chicken, rice, and vegetables evenly among 4 containers. Drizzle with sauce if desired.
09 - Allow to cool, then cover and refrigerate for up to 4 days.
# Expert Advice:
01 -
- Four days of actual meals you'll want to eat, not tolerate.
- One oven, one sheet, one easy cleanup on a busy Sunday.
- Protein and vegetables balanced in every bite, so you feel genuinely full.
- Flexible enough to swap in whatever's on sale or in your garden.
02 -
- Chicken breast is lean and can dry out in seconds once it hits 165°F internally, so use a thermometer and don't overcook past that point.
- Patting chicken dry before seasoning changes everything; wet surfaces create steam instead of that golden, flavorful crust.
- Brown rice takes longer than white but holds up better in containers without turning to mush by day three or four.
03 -
- Invest in good glass meal prep containers with tight-fitting lids; they're reusable, they don't stain, and they actually make you want to use them.
- If brown rice feels intimidating, start with white rice or even quinoa; they cook faster and take up less mental space while you're learning the rhythm.