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One Pan Roasted Garlic Parmesan Chicken and Veggies (Great Meal Prep)

Deliciously seasoned ONE PAN dinner -- garlic parmesan chicken and veggies (Healthy Meal Prep Option!)

Course Dinner
Cuisine American
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4 -6 servings
Calories 228 kcal
Author Chelsea

Ingredients

  • 1 pound boneless skinless chicken breasts
  • 1 tablespoon dried parsley
  • 2 teaspoons dried oregano
  • 1/2 teaspoon EACH: garlic powder, onion powder
  • 1 teaspoon paprika
  • Seasoned salt and pepper
  • 1 large lemon, juice and zest
  • 5 tablespoons olive oil, separated
  • 1 heaping cup (5 ounces) baby carrots, sliced in half
  • 1 and 1/2 heaping cups (1/2 pound) baby red potatoes, sliced
  • 1 large yellow onion, coarsely chopped
  • 1 head (1 heaping cup) broccoli, chopped
  • 1/2 tablespoon minced garlic
  • Freshly grated Parmesan cheese
  • For Meal Prep: 1 cup quinoa or rice
  • Optional: 1/4 teaspoon red pepper flakes

Instructions

  1. Dab the chicken breasts with paper towel to dry. Remove any fat and then chop the chicken into 1/2 inch pieces. Place in a medium sized bowl.

  2. In a small bowl, combine the parsley, oregano, garlic powder, onion powder, paprika, seasoned salt (to taste; I use 1/2 teaspoon), and pepper (to taste, I use 1/4 teaspoon). If desired, mix in the 1/4 teaspoon red pepper flakes. Stir to combine and then take half of the seasoning mix and add to the chicken with TWO tablespoons olive oil and the zest and juice of 1 lemon. With your fingers, toss the chicken, olive oil, lemon, & seasoning mix until the chicken is well coated. Cover and place in the fridge for 30 minutes (while everything else is being prepped and cooking).

  3. Preheat the oven to 425 degrees F. Line a very large baking sheet with parchment paper for easy clean-up. Halve the baby carrots lengthwise, Halve the baby red potatoes (or quarter for large ones), and coarsely chop the onion (halve it, halve each half, and then cut each half into 2 or 3 sections -- see pictures for general size).

  4. Place the carrots, red potatoes, and onion on the prepared sheet pan. Add another 2 tablespoons olive oil and most of the remaining seasoning mix (leave 1 teaspoon). Toss with your hands to generously coat everything and place in the preheated oven for 20 minutes.

  5. Meanwhile, chop the broccoli into bite-sized pieces. Remove the pan from the oven and toss the veggies and section them off to one half. Add the broccoli and minced garlic to the other half and toss with the last tablespoon olive oil and last teaspoon of seasoning mix. Toss to coat and then toss the broccoli with the other veggies and section to one half of the tray.

  6. Remove the chicken from the fridge and drain off ALL the liquid (I like to pick up the chicken with a cupped hand and shake it off a few times). Add to the sheet pan and ensure the chicken pieces are separated (not on top of each other) so they can fully cook.

  7. Return to the oven and cook for another 15-20 minutes or until chicken registers 165 degrees F and vegetables are to desired tenderness. While the sheet pan is in the oven, change to a HIGH broil and cook for 1-2 more minutes (adds a nice char :)) Watch it carefully to avoid burning.

  8. Remove from the oven and top with freshly grated Parmesan cheese and enjoy immediately or use for meal prep.

  9. To meal prep: prepare 1 cup uncooked quinoa or rice according to package directions and then separate it evenly into 4 separate containers. Place an even amount of the sheet pan dinner into each container. Cover and place in the fridge. Enjoy by warming in the microwave.

Recipe Notes

Nutrition Label below does not include Parmesan cheese (depends on how much you add) OR the option to add quinoa/rice