Chicken breast and roast vegies
This Garlic Chicken with Roast Veggies features tender chicken breasts coated in crispy breadcrumbs, paired with sweet roasted pumpkin and cherry tomatoes. It's a straightforward and healthy meal perfect for any weeknight dinner.
Cook time 35 min
Prep time 20 min
Ingredients:
4 chicken breasts3 tbsp butter
1/2 cup bread crumbs
1 short spray cooking spray oil
4 cups pumpkin
1/2 cup cherry tomatoes
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.
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.
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.
Chicken breast and roast vegies FAQ:
The chicken breasts should roast for about 20-25 minutes after adding them to the vegetable mix. Ensure the internal temperature reaches 75°C (165°F) for safe consumption.
The vegetables, especially the pumpkin, should be tender and slightly caramelized. This usually takes about 30-35 minutes in total—10 minutes before adding the chicken and 20-25 minutes after.
You can substitute pumpkin with other sturdy vegetables like butternut squash, sweet potatoes, or even carrots for a different flavor profile.
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until warmed through.
Yes, you can use panko breadcrumbs for extra crunch or gluten-free breadcrumbs if you're following a gluten-free diet. Adjust the seasoning accordingly.
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).
Nutrition per serving
4 ServingsCalories 310kcal
Protein 30g
Carbohydrates 16g
Fiber 1.38g
Sugar 4.67g
Fat 13g
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