Garlic chicken and roast vegies
Savor the flavors of our Garlic Chicken with Roasted Veggies recipe! Tender chicken breasts are coated in buttery breadcrumbs and paired with roasted pumpkin and cherry tomatoes for a delicious, wholesome meal. Perfect for a cozy dinner!
- 22 May 2024
- Cook time 35 min
- Prep time 20 min
- 4 Servings
- 6 Ingredients
Garlic Chicken and Roast Veggies is a delightful and healthy dish that combines tender chicken breasts with flavorful roasted vegetables. This recipe is perfect for a satisfying weeknight dinner or a hearty meal prep. With a few simple ingredients, you can create a nourishing and delicious plate that will impress your family and friends.
Ingredients:
Instructions:
Preheat your oven to 200°C (392°F).
- Melt the butter in a microwave-safe bowl until fully liquid.
- In a separate shallow dish, combine the bread crumbs, salt, and pepper. If you like, add some dried herbs or garlic powder for added flavor.
- Dip each chicken breast first in the melted butter, then coat each piece in the breadcrumb mixture until well-covered. Set aside.
- Peel and cube the pumpkin. Halve the cherry tomatoes.
- Spread the pumpkin cubes on a large baking sheet. Spray them lightly with the cooking spray oil and season with salt and pepper.
- Optionally, sprinkle with fresh herbs like rosemary or thyme.
- Place the cherry tomatoes on the same baking sheet, ensuring they have a little space around them so they roast evenly.
- Roast the vegetables in the preheated oven for about 10 minutes.
- After the vegetables have roasted for 10 minutes, remove the baking sheet from the oven and place the breadcrumb-coated chicken breasts on it, ensuring they don't touch each other or the vegetables directly.
- Add the minced garlic over the vegetables for an added flavor boost if you like.
- Put the baking sheet back in the oven and roast for an additional 20-25 minutes or until the chicken is cooked through (internal temperature reaches 75°C/165°F) and the vegetables are tender and slightly caramelized.
- Once everything is cooked, remove the baking sheet from the oven.
- Let the chicken rest for a few minutes before serving.
- Serve the garlic chicken alongside the roasted vegetables. Optionally garnish with fresh herbs for extra flavor and a nice presentation.
Tips:
- Ensure the chicken breasts are uniformly thick for even cooking.
- Use fresh, ripe cherry tomatoes for the best flavor.
- You can replace pumpkin with other seasonal vegetables like sweet potatoes, carrots, or butternut squash.
- If you prefer crispy chicken, broil the chicken breasts for a couple of minutes at the end of baking.
- Using a meat thermometer can help ensure your chicken is cooked to a safe internal temperature of 165°F (75°C).
Garlic Chicken and Roast Veggies is a versatile and easy-to-make recipe that brings together the wholesome flavors of garlic-infused chicken and savory roasted vegetables. By following these tips and steps, you can enjoy a delicious meal that is both healthy and satisfying. Whether you're cooking for a family dinner or meal-prepping for the week, this dish is sure to become a favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 310kcal | 12% |
| Protein | |
| Protein 30g | 20% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 1.38g | 4% |
| Sugar 4.67g | 5% |
| Fat | |
| Fat 13g | 15% |
| Saturated 6g | 20% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 620ug | 69% |
| Choline 110mg | 20% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 13mg | 81% |
| Vitamin B6 1.06mg | 62% |
| Vitamin B9 45ug | 11% |
| Vitamin B12 0.29ug | 12% |
| Vitamin C 14mg | 15% |
| Vitamin E 2.06mg | 14% |
| Vitamin K 4.63ug | 4% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.24mg | 0% |
| Iron, Fe 2.01mg | 18% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 330mg | 26% |
| Potassium, K 880mg | 26% |
| Selenium, Se 30ug | 55% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 1.40mg | 13% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Light and healthy coq au vin with vegetables
Served with a hint of olive oil and seasoned to perfection, this dish brings a gourmet touch to your home-cooked meal.
04 Jun 2024Gingernut biscuits
Easy to bake and delightfully crisp, enjoy these homemade treats that are sure to become a family favorite.
09 Apr 2024Potato & leek soup with onion and vegetable broth
Ideal for cozy nights and simple, wholesome meals.
09 Mar 2024Green smoothie
Quick and easy to prepare, it's an ideal choice for breakfast or a mid-day energy boost.
30 May 2024Kale and corn-stuffed chicken breasts with monterey cheese
Follow our simple steps to create a meal that's both satisfying and nutritious.
04 May 2024Smoked salmon and cream cheese toast with spinach
Featuring a slice of hearty multi-grain bread layered with creamy cheese, fresh spinach, and rich smoked salmon, it’s a nutritious and delicious start to your day.
10 May 2024Sweet potato and chicken pies
Ready to bake in a golden crust, these pies are a delicious family favorite everyone will enjoy.
18 Mar 2024Orange and pistachio cake
This easy-to-follow recipe combines rich, buttery sweetness with a hint of citrus and fragrant spices for a delightful and unique dessert experience.
06 May 2024Shrimp fried quinoa
Ready in just 30 minutes, it’s the perfect weeknight dinner for those craving a nutritious and delicious fix.
04 Apr 2024Lemon cream zucchini pasta with garlic and cherry tomatoes
Perfect for a quick, flavorful dinner.
29 Apr 2024Dill-pepper salmon with smashed potatoes
Easy to make, nutritious, and bursting with flavor.
08 Jun 2024Chicken with tomatoes, olives and capers
Perfectly seasoned with olive oil, vinegar, and a hint of salt and pepper, it's a Mediterranean-inspired delight that's sure to impress.
19 Mar 2024