Chicken and Mixed Vegetables
Quick and easy Chicken and Mixed Vegetables includes tender chicken, fresh veggies, and simple seasonings. Perfect for healthy weeknight dinners!
Servings: 4
Calories: 312kcal
Ingredients
- 1 lb chicken tenders
- 1 cup broccoli
- 1 cup zucchini squash
- 1 red bell pepper
- 1 green bell pepper
- 1 cup baby carrots
- ½ lb baby potatoes halved
- 3 tablespoons olive oil divided
- 2 tablespoons lemon juice
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons kosher salt divided
- 1 teaspoon black pepper divided
Instructions
- Preheat your oven to 425°F (220°C).
- Place the seasonings in a small bowl and combine.
- In a large bowl, add the veggies and drizzle with 2 tablespoons of olive oil. Sprinkle half of the seasoning mixture (about 1 ½ teaspoons) over the vegetables and toss to coat evenly. Save the rest for the chicken.
- Cut the tenders into bite-sized pieces, about an inch thick, and place them in a bowl. Add 1 tablespoon of olive oil, the rest of the seasonings and lemon juice, then combine.
- Spread the seasoned vegetables and chicken on a large baking sheet in a single layer for even cooking.
- Bake the chicken pieces and vegetables in the preheated oven for 15-20 minutes or until the chicken is cooked through (internal temperature of 165°F or 74°C) and the vegetables are tender and lightly browned. If the chicken is done but the vegetables need more time, remove the chicken to a plate and continue cooking the vegetables for a few more minutes.
- Remove from the oven and let rest for a couple of minutes before serving.
Notes
Can I use frozen vegetables?
While fresh vegetables are preferred for better texture, you can use frozen veggies. I recommend thawing and patting them dry before roasting. Expect them to be slightly softer than fresh veggies. How do I prevent the vegetables from becoming mushy?
Ensure your oven is fully preheated, don't overcrowd the pan, and cut vegetables into similar-sized pieces for even cooking. What can I serve with this dish?
This is a complete meal on its own, but you could serve it with a side salad, quinoa, or crusty bread.
While fresh vegetables are preferred for better texture, you can use frozen veggies. I recommend thawing and patting them dry before roasting. Expect them to be slightly softer than fresh veggies. How do I prevent the vegetables from becoming mushy?
Ensure your oven is fully preheated, don't overcrowd the pan, and cut vegetables into similar-sized pieces for even cooking. What can I serve with this dish?
This is a complete meal on its own, but you could serve it with a side salad, quinoa, or crusty bread.
Nutrition
Calories: 312kcal | Carbohydrates: 20g | Protein: 27g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 1336mg | Potassium: 1034mg | Fiber: 5g | Sugar: 5g | Vitamin A: 5700IU | Vitamin C: 104mg | Calcium: 57mg | Iron: 2mg