Grilled chicken with roasted vegetables

Why you'll love this recipe

This grilled chicken with roasted vegetables is the ultimate healthy dinner. It's high in protein, packed with nutrients from colourful vegetables, and incredibly easy to make. Perfect for meal prep - make a batch on Sunday for quick weeknight dinners.

Ingredients

For the chicken

• 2 chicken breasts (about 200g each)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

For the vegetables

• 1 red bell pepper, chunked
• 1 courgette, sliced into half-moons
• 200g broccoli florets
• 1 red onion, cut into wedges
• 200g cherry tomatoes
• 2 tablespoons olive oil
• 1 teaspoon mixed herbs
• Salt and pepper to taste

Instructions

1. Preheat oven: Set your oven to 200°C (400°F). Line a large baking tray with parchment paper.

2. Prepare the vegetables: Toss all the vegetables with olive oil, mixed herbs, salt, and pepper. Spread them in a single layer on the baking tray.

3. Season the chicken: Pat the chicken breasts dry with kitchen paper. Rub with olive oil and season generously with garlic powder, paprika, oregano, salt, and pepper.

4. Roast the vegetables: Place the vegetables in the oven and roast for 15 minutes.

5. Add the chicken: After 15 minutes, push the vegetables to the sides and add the chicken breasts to the centre of the tray. Return to the oven for 20-25 minutes, or until the chicken reaches an internal temperature of 74°C (165°F).

6. Rest and serve: Let the chicken rest for 5 minutes before slicing. Serve over the roasted vegetables.

Tips for success

• Don't overcrowd: Give vegetables space on the tray for proper roasting. Use two trays if needed.
• Pound the chicken: For even cooking, pound chicken breasts to an even thickness before seasoning.
• Check temperature: Use a meat thermometer to ensure chicken is cooked through but not overdone.

Meal prep tips

• Batch cook: Make 4-6 servings at once for the week ahead.
• Storage: Keep chicken and vegetables in separate containers for best texture. Refrigerate for up to 4 days.
• Reheating: Reheat in a pan over medium heat or in the oven at 180°C for 10 minutes.

Variations

• Mediterranean style: Add olives, feta, and fresh lemon juice.
• Asian inspired: Season with soy sauce, ginger, and sesame oil.
• Spicy version: Add chilli flakes to the vegetables and cayenne to the chicken.

Nutritional notes

This meal provides nearly 50% of your daily protein needs in a single serving. The variety of vegetables ensures you're getting a range of vitamins, minerals, and fibre. The healthy fats from olive oil support nutrient absorption.