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!
- 18 May 2025
- 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 | 15% |
| 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 | 27% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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