One-Pan Roasted Chicken & Veggies Over Rice

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You know the end of the week, or the middle if you have stretched your time between grocery shopping even longer, when you have a few random veggies that are starting to get a little mushy, one slice of bread, and a few drops of milk left in the fridge? It’s so much easier to get takeout and let the veggies rot and just go get groceries another day. 

I’ve had so many days where I choose takeout over cooking but often at the expense of food waste. Our current fridge is just slightly larger than a dorm-room mini-fridge, so we are more motivated to use up what we have so that we don’t have to try and fit everything together like a jigsaw puzzle. And I definitely think there are times where getting takeout is necessary and the right decision for that day, but I wanted to share an easy recipe that requires very few dishes, leaves very little mess, and is a great way to use up those random veggies in the fridge before they go bad. As I plan and prep and think about the work that goes into producing food, I have a desire to be more of a conscious consumer and to only buy what I need and eat what I have. 

Here’s a quick, easy, healthy recipe that you can adapt based on what you have in your fridge! And if you have enough, I recommend making leftovers for lunch the next day! I am a big fan of only cooking as much as I need to. 

Chicken & Veggie Rice Bowl Recipe

Here’s What You’ll Need:

FOR THE MAIN DISH:

  • 4 Medium Chicken Breasts (1 lb) *** For a vegan alternative, omit the chicken entirely or use a plant-based meat such as tofu. 
  • 2 cups of petite potatoes or 3 medium sweet potatoes
  • 2 cups cooked Rice or quinoa
  • 1 c. cherry tomatoes
  • 2 lemons
  • Veggies such as:
    • 2 c. brussel sprouts
    • 1 lb. asparagus (trim ends)
    • 2 bell peppers
    • 1 onion

FOR THE DRESSING:

  • 1 tbsp. Balsamic Vinegar
  • 3 tbsp. Olive Oil
  • Salt to taste
  • Cracked Pepper to taste
  • 6 springs fresh thyme
  • 4 sprigs fresh rosemary
  • 1 tsp. Dried oregano
  • 3 cloves garlic, minced

Here’s What You’ll Do:

  1. Preheat the oven to 475 degrees F. 
  2. Wash and dry the produce.
  3. Cut the potatoes into cubes and cut the veggies (brussel sprouts, asparagus, bell peppers, and onions) into bite-sized chunks. If using bell peppers and onions, I like to cut them into long strips. Don’t like or have these veggies on hand? You can literally throw in whatever you want!
  4. Lightly grease a sheet plan with olive oil, and spread the veggies evenly across it. 
  5. If using chicken, trim it and lay it directly on top of the veggies. You can also cut it into cubes and cook it on the stove top if you prefer! Sprinkle salt and cracked pepper on both sides of the chicken.
  6. Mix together the balsamic, olive oil, and garlic. Drizzle on top of the veggies and meat. If needed, use your hands or a pastry brush to evenly coat. I like using these containers for oil and balsamic.
  7. Cut the cherry tomatoes in half and slice the lemons into quarter-inch round circles. Lay on top of the chicken and veggies. 
  8. Sprinkle a pinch or two of salt and cracked pepper over everything on the sheet pan. Then, sprinkle the dried oregano. 
  9. Top with sprigs of rosemary and thyme. This MAKES the dish!
  10. Bake for 25-30 minutes, depending on the thickness of the chicken (if using). The internal temperature of the chicken should be at least 165 degrees F. I usually overcook my chicken, but I’d prefer that over under-cooked any day.
  11. While the chicken and veggies are roasting, Make 2 cups of jasmine rice. Make three if  you want extra for leftovers… or if you just love rice. I love using a rice maker to make the perfect rice!
  12. When the veggies are done, serve in a bowl over the rice. I like to top mine with fresh avocado, alfalfa sprouts, and a sprinkle of feta cheese. My husband likes to top his with jalapenos and chipotle mayo… not my cup of tea, but he loves it! What would you add for toppings?

My husband says this is his favorite meal that I make, and the best thing about it is that you use very few dishes which makes for an easy clean up! You can switch out the veggies or toppings with whatever you like and have on hand, which allows for customization for your family or guests!

Here’s a quick summary:

Chicken & Veggie Rice Bowls

Things to Know:

Serves: 4

Prep Time: 15 min. 

Cook Time: 30 min.

Total Time: 45 min. 

Main Ingredients: 

  • 4 Medium Chicken Breasts (1 lb) *** For a vegan alternative, omit the chicken entirely or use a plant-based meat such as tofu. 
  • 2 cups of petite potatoes or 3 medium sweet potatoes
  • 2 cups cooked Rice or quinoa
  • 1 c. cherry tomatoes
  • 2 lemons
  • Veggies such as:
    • 2 c. brussel sprouts
    • 1 lb. asparagus (trim ends)
    • 2 bell peppers
    • 1 onion

Dressing Ingredients:

  • 1 tbsp. Balsamic Vinegar
  • 3 tbsp. Olive Oil
  • Salt to taste
  • Cracked Pepper to taste
  • 6 springs fresh thyme
  • 4 sprigs fresh rosemary
  • 1 tsp. Dried oregano
  • 3 cloves garlic, minced

Directions:

  1. Preheat the oven to 475 degrees F. 
  2. Wash and dry the produce.
  3. Cut the potatoes into cubes and cut the veggies (brussel sprouts, asparagus, bell peppers, and onions) into bite-sized chunks. If using bell peppers and onions, I like to cut them into long strips. 
  4. Lightly grease a sheet plan with olive oil, and spread the veggies evenly across it. 
  5. If using chicken, trim it and lay it directly on top of the veggies. You can also cut it into cubes if you prefer! Sprinkle salt and cracked pepper on both sides of the chicken.
  6. Mix together the balsamic, olive oil, and garlic. Drizzle on top of the veggies and meat. If needed, use your hands or a pastry brush to evenly coat. I like using these containers for oil and balsamic. a
  7. Cut the cherry tomatoes in half and slice the lemons into quarter-inch round circles. Lay on top of the chicken and veggies. 
  8. Sprinkle a pinch or two of salt and cracked pepper over everything on the sheet pan. Then, sprinkle the dried oregano. 
  9. Top with sprigs of rosemary and thyme. 
  10. Bake for 25-30 minutes, depending on the thickness of the chicken (if using). The internal temperature of the chicken should be at least 165 degrees F.
  11. While the chicken and veggies are roasting, Make 2 cups of jasmine rice. Make three if  you want extra for leftovers. Here’s a great rice maker if you need one!
  12. When the veggies are done, serve in a bowl over rice. I like to top mine with fresh avocado, alfalfa sprouts, and a sprinkle of feta cheese. 

Let me know in the comments if you tried this recipe and what you think! I’d also love to hear your variations of this recipe. What veggies do you usually have on hand? 

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