Description
This quick and easy Chicken and Mixed Vegetables recipe features tender chicken tenders and a colorful mix of fresh vegetables tossed in a flavorful blend of Italian seasoning, garlic, and lemon juice. Perfectly roasted at high heat, this dish is a nutritious, healthy option ideal for weeknight dinners that come together in just over 30 minutes.
Ingredients
Chicken
- 1 lb chicken tenders
- 1 tablespoon olive oil
- 2 teaspoons kosher salt, divided
- 1 teaspoon black pepper, divided
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 tablespoons lemon juice
Vegetables
- 1 cup broccoli florets
- 1 cup zucchini squash, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup baby carrots
- ½ lb baby potatoes, halved
- 2 tablespoons olive oil
- ½ teaspoon kosher salt (half of total 2 teaspoons)
- ½ teaspoon black pepper (half of total 1 teaspoon)
Instructions
- Preheat Oven: Preheat your oven to 425°F (220°C) to ensure it reaches the ideal temperature for roasting the chicken and vegetables evenly.
- Mix Seasonings: In a small bowl, combine the Italian seasoning, garlic powder, onion powder, kosher salt, and black pepper. This seasoning mix will be split between the vegetables and chicken.
- Prepare Vegetables: In a large bowl, add broccoli, zucchini, red and green bell peppers, baby carrots, and halved baby potatoes. Drizzle with 2 tablespoons of olive oil, then sprinkle half of the seasoning mix (about 1 ½ teaspoons) over the vegetables. Toss everything well to coat evenly.
- Prepare Chicken: Cut the chicken tenders into bite-sized pieces, approximately 1 inch thick. Place them in a separate bowl, add 1 tablespoon olive oil, the remaining seasoning mixture, and 2 tablespoons lemon juice. Mix thoroughly to evenly season the chicken pieces.
- Arrange on Baking Sheet: Spread the seasoned vegetables and chicken pieces in a single layer on a large baking sheet. Spacing is important to ensure proper roasting and caramelization.
- Bake: Place the baking sheet in the preheated oven and roast for 15 to 20 minutes. Use an instant-read thermometer to check that chicken pieces reach an internal temperature of 165°F (74°C) and vegetables are tender and lightly browned. If chicken finishes cooking before the vegetables, remove the chicken to a plate and continue roasting the vegetables for a few more minutes until they reach desired tenderness.
- Rest and Serve: Remove the baking sheet from the oven and allow the chicken and vegetables to rest for about 2 minutes before serving. This helps the juices redistribute and enhances flavor.
Notes
- Can I use frozen vegetables? While fresh vegetables provide a better texture and caramelization, you can use frozen vegetables. Thaw and pat them dry before roasting, but expect a softer texture compared to fresh veggies.
- How do I prevent the vegetables from becoming mushy? Make sure your oven is fully preheated. Avoid overcrowding the baking sheet to ensure even roasting, and cut vegetables into similar-sized pieces for uniform cooking.
- What can I serve with this dish? This meal is complete on its own, but it pairs well with a simple side salad, cooked quinoa, or some crusty bread for a heartier option.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
