BAKED LEMON HERB CHICKEN WITH ROASTED VEGETABLES
Oven-Baked Lemon Herb Chicken with Roasted Vegetables is a simple yet nutritious meal packed with flavour. The juicy, tender chicken breast is marinated in a zesty lemon and thyme seasoning, then oven-baked to perfection alongside a colourful combination of carrots and broccoli with a tiny amount of olive oil and a sprinkle of salt and pepper according to your taste. This dish is an excellent source of lean protein, vitamins and minerals. It is low in fat and carbohydrates, making it ideal for those looking to maintain a healthy and balanced diet. The combination of fresh lemon juice and aromatic herbs infuses the chicken with a deliciously tangy and savoury taste, while the vegetables develop a natural sweetness as they roast. This meal is perfect for busy individuals who want a wholesome, homemade meal without spending hours in the kitchen with minimal prep and a hands-off cooking method.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Bake, Quick & Easy, 5 Ingredients or Less
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Healthy Eating, Family Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Fat, Gluten-Free, Quick & Easy
DISH TYPE
Main Course, Roasted Dish
INGREDIENTS
There are the following ingredients for Baked Lemon Herb Chicken with Roasted Vegetables:
- 100g chicken breast
- 50g broccoli florets
- 50g carrot, sliced
- 1 tsp olive oil
- 1 tsp lemon juice
- ¼ tsp dried thyme
- Salt & pepper, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 180
- Protein: 27g
- Carbohydrates: 9g
- Fibre: 3g
- Sugars: 4g
- Fat: 5g
- Saturated Fat: 1g
- Sodium: 120mg
PREPARATION
These steps are followed for the preparation of Baked Lemon Herb Chicken with Roasted Vegetables:
- Prepare the Chicken: Pat the chicken breast dry with a paper towel to remove excess moisture. This helps ensure a better texture when baking.
- Season the Chicken: In a small bowl, mix the olive oil, lemon juice, thyme, salt and pepper. Rub this mixture evenly over the chicken breast, ensuring it is well coated for maximum flavour.
- Prepare the Vegetables: Wash and chop the broccoli into bite-sized florets. Peel and slice the carrot into thin rounds. Toss the vegetables in a drizzle of olive oil and season lightly with salt and pepper.
- Arrange on a Baking Tray: Line a baking tray with parchment paper or lightly grease it with oil. Place the chicken breast in the centre and arrange the vegetables around it in a single layer.
- Bake the Dish: Preheat the oven to 200°C (400°F) and bake for 20-25 minutes or until the chicken reaches an internal temperature of 75°C (165°F) and the vegetables are tender and slightly caramelised.
- Rest and Serve: Remove the tray from the oven and let the chicken rest for 5 minutes before slicing. This helps retain its juices, keeping it tender and flavourful. Serve hot and enjoy.
PREP TIME
10 minutes
COOKING TIME
25 minutes
TIPS
Here are some tips for the Baked Lemon Herb Chicken with Roasted Vegetables:
- Marinate for More Flavour: For deeper seasoning, let the chicken marinate for at least 30 minutes before baking.
- Even Roasting: Cut vegetables into uniform sizes to ensure they cook evenly.
- Check Doneness: Use a meat thermometer to ensure the chicken reaches 75°C (165°F) for safe consumption.
- Extra Crispiness: Broil for the last 2-3 minutes for a slightly crispy texture on top.
- Alternative Herbs: Swap thyme for rosemary, oregano, or basil for different flavour profiles.
VARIATIONS
- Dairy-Free: Keep the recipe as it is, or add a dairy-free garlic sauce for extra flavour.
- Spicy Kick: Add a pinch of chilli flakes or smoked paprika for a bit of heat.
- Low-Carb Option: Replace carrots with bell peppers or zucchini to reduce the carbohydrate content.
- Higher Fibre: Add roasted sweet potatoes or quinoa on the side for extra fibre and nutrients.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze cooked chicken and vegetables in a freezer-safe container for up to 2 months. Reheat in the oven at 180°C (350°F) until warmed through.
- Meal Prep Tip: Portion out servings into meal-prep containers with additional roasted veggies or a side of brown rice for a complete meal.