This pan chicken and rainbow vegetables is fantastic for meals and makes for nutritious lunch or dinner, seasoned with olive oil and Italian spices then rasted to perfection.
Meal Prep: Healthy Roasted Chicken and Veggies Recipe

Meal planning is a must whether you go to work, school or want nutritious meals always on hand. Good meals should make things a lot easier for your day and week. Now you don't have to buy balanced fast food at the last minute. The whole weekend you can prepare meals so that you always have nutritious, wholesome food at your fingertips. I promise you that the extra effort is worth it and that you save a lot of money, too.

This roasted Chicken sheet and rainbow veggies is a perfect dish to make when you start your meal or when you simply wish a nice Dinner in the oven.

Packaged with seasoning, Chicken and vegetables are mixed in olive oil, and roasted in the oven for 20 minutes or charred. The Chicken breasts have been sliced into small cubes, and it is much easier to cook it at the same level as the vegetables.

Divide Chicken and vegetables into a handful of brown rice, quinoa or your favorite form of rice into individual containers and eat foods worth weeks in less than 30 minutes!

Meal Prep - Healthy Chicken and Veggies

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Servings:
  • Calories: 524kcal
  • Author:  Chef_Bassile

Ingredients :

  • medium Chicken breasts boneless skinless cut into 1/2 inch pieces
  • 1 cup broccoli florets frozen or fresh
  • 1 small red Onion chopped
  • 1 cup grape or plum tomatoes
  • 1 medium zucchini chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper optional
  • 1/2 teaspoon red pepper flakes optional
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice optional
  • 4 Meal Prep containers
  • Instructions :

    • Heat the 450F preheat oven. Strip an aluminum foil baker and hold.
    • In the baking dish put the Chicken and vegetables. Sprinkle the Chicken and vegetables with all the spices and garlic uniformly. Roll in the olive oil. Roll back.
    • Bake until veggies have been soft, or Chicken is tender for 15-20 minutes.
    • In 4 individual meal preparation containers, place 1/2 or 1 cup of cooked rice of choice. Divide the rice equally between Chicken and veggies. Save up to 5 days or 2 months freezer in the fridge.

    Nutrition :

    Serving : 1container with brown rice | Calories : 524kcal | Carbohydrates : 80g | Protein : 24g | Fat : 11g | Saturated Fat : 1g | Cholesterol : 45mg | Sodium : 685mg | Potassium : 809mg | Fiber : 5g | Sugar : 3g | Vitamin A : 610IU | Vitamin C : 34.6mg | Calcium : 82mg | Iron : 2.9mg


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