Chicken and Rainbow Vegetables

Written By Susan Cohen

This is a healthy one-pan meal that the entire family will enjoy. It’s quick, easy to prepare, and delicious!


Ingredients  

  • 1 medium sweet potato scrubbed and diced into 1/2-inch-wide pieces

  • 3 tablespoons extra virgin olive oil divided

  • 1 1/4 teaspoons kosher salt divided

  • 3/4 teaspoon black pepper

  • 1 1/4 pounds boneless, skinless chicken breasts cut into bite-size pieces (about 2 medium breasts)

  • 1 small head broccoli cut into florets (about 2 cups florets)

  • 1 red bell pepper cored and cut into 1/2-inch pieces

  • 1 zucchini halved lengthwise, then cut into 1/2-inch-thick half moons

  • 1 yellow squash halved lengthwise, then cut into 1/2-inch-thick half moons

  • Zest and juice of 1 medium lemon

  • 2 1/2 teaspoons Italian seasoning

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/4 cup freshly grated Parmesan cheese

Instructions 

  1. Place a rack in the center of the oven and preheat the oven to 400 degrees F.  Line a large, rimmed baking sheet with foil. Lightly coat the foil with olive or avocado oil spray.

  2. Place the sweet potatoes in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon  salt and 1/4 teaspoon black pepper. Toss to coat and then spread into a single layer on the baking sheet. Keep the bowl handy. Bake for 10 minutes, or until the sweet potatoes are just beginning to soften on the outsides but are still too firm to eat.

  3. Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 2 tablespoons olive oil. Add the lemon zest and juice, Italian seasoning, garlic powder, onion powder, and remaining 1 teaspoon salt and 1/2 teaspoon pepper. Toss to coat.

  4. Transfer the chicken and vegetable mixture to the sheet pan with the sweet potatoes, using a spatula to spread everything into an fairly even layer and stirring it a bit if needed.

  5. Return to the sheet pan to the oven and bake for 15 to 20 additional minutes, stirring once halfway through, until the chicken is cooked through (internal temp. 165 F) and the vegetables are tender but not mushy.

  6. Sprinkle with Parmesan. Serve hot.

Nutrition Info

SERVINGS: 4

SERVING SIZE: about 2 cups

CALORIES: 394

CARBOHYDRATES: 23g

PROTEIN: 39g

FAT: 16g

SATURATED FAT: 3g

CHOLESTEROL: 96mg

FIBER: 7g

SUGAR: 7g


Susan Cohen
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