One-Pan Chicken & Veggies

8 45 492
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
One-Pan Chicken & Veggies
Health Rating

Ingredients


4 breast Chicken breast, boneless, skinless
4 cup Broccoli florets
4 cup Cauliflower
6 tbsp Extra virgin olive oil
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1 tbsp Oregano, dried (to taste)
4 tbsp Lemon juice (1 tbsp. per chicken breast - can do more or less depending on how much lemon you like!)

Instructions


1. Preheat oven to 375 and line a large baking sheet with parchment paper.

2. In a large bowl, place the chicken breasts and add 4 tbsp. of olive oil, lemon juice, salt, pepper, oregano and any other spices you like. Make sure the chicken is thoroughly coated. 

3. In another large bowl, add the broccoli and cauliflower florets. Add 2 tbsp. of olive oil + any spices of your choice (garlic powder, onion powder, chili powder, etc.). Mix thoroughly.

4. Place chicken on one side of the baking sheet and the vegetables on the other side. 

5. Cook for about 30 minutes, or until the chicken is cooked. The veggies might be done sooner than 30 minutes, depending on how you like to eat them.

Nutrition Facts

Per Portion

Calories 492
Calories from fat 224
Calories from saturated fat 34
Total Fat 24.9 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 16.1 g
Cholesterol 132 mg
Sodium 207 mg
Potassium 1150 mg
Total Carbohydrate 10.9 g
Dietary Fiber 2.3 g
Sugars 2.3 g
Protein 56 g

Dietary servings

Per Portion


Fruit 0.1
Meat 2.6
Vegetables 2.8

Energy sources


Pygal9%404.07889602649584110.6183120212376746%460.2287461949944230.5444902056446546%293.09733205322107182.834935111891959%46%46%CarbohydratesFatProtein

Notes:

For thoroughly cooked chicken a meat thermometer should read 165F

Chicken

is a great source of lean protein!

Broccoli and Cauliflower

are cruciferous vegetables which contain disease fighting phytochemicals!

Recipe from:
Lunch
Main