Healthy Chicken Parmesan with Roasted Veggies

introduction

This dish is simple and good for your body. You cook chicken and veg on one pan. You get protein and veg in one hot meal. If you want a side, try buttered noodles for a soft, warm side.

why make this recipe

You save time and clean one pan. You eat less oil and more veg. You can make it in one hour. It fits a busy day or a calm night. For other easy chicken ideas, see this crockpot chicken page.

how to make Healthy Chicken Parmesan with Roasted Veggies

You start with clean chicken and cut veg. You season the chicken and add sauce and cheese. You toss the veg with oil and salt. You put all on one sheet pan and bake. For a different spice, read a note on chicken shawarma to change spices.

Ingredients :

• 4 boneless, skinless chicken breasts
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried basil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups mixed vegetables (zucchini, bell peppers, broccoli)
• 2 tablespoons olive oil

You can use the cheese like in parmesan chicken pasta for a pasta side.

Directions :

1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts on a sheet pan and season with salt, pepper, garlic powder, and dried basil.
3. Pour marinara sauce over each chicken breast.
4. Sprinkle mozzarella and Parmesan cheese on top.
5. In a bowl, toss the mixed vegetables with olive oil, salt, and pepper.
6. Arrange the vegetables around the chicken on the sheet pan.
7. Bake in the oven for 25-30 minutes or until the chicken is cooked through and the cheese is bubbly.
8. Serve hot and enjoy your healthy dinner!

how to serve Healthy Chicken Parmesan with Roasted Veggies

Serve the chicken on a plate with the roasted veg. Add a small green salad for a fresh touch. You can also serve soup first, like a light chicken soup, and then the chicken.

how to store Healthy Chicken Parmesan with Roasted Veggies

Cool the food to room heat in one hour. Put it in a covered box. Keep in the fridge for 3 to 4 days. Reheat in the oven at 350°F (175°C) till hot, or warm in a pan.

tips to make Healthy Chicken Parmesan with Roasted Veggies

• Use same size chicken so they cook at one time.
• Pat the chicken dry so spice will stick.
• Do not crowd the pan. The veg will roast better with space.
• Check chicken with a fork to be sure it is done.

variation (if any)

• Use turkey breast instead of chicken for a small change.
• Swap broccoli for green beans or carrots.
• Add red pepper flakes for heat.
• Use low-fat cheese to cut fat.

FAQs (minimum three FAQ)

Q: Can I use frozen veg?
A: Yes. Thaw them and dry them first. They may cook a little faster.

Q: Can I make this ahead?
A: Yes. You can assemble and keep in the fridge for a few hours. Bake when you want to eat.

Q: How do I know the chicken is done?
A: Cut the thick part. The juice must run clear. Or use a meat thermometer at 165°F (74°C).

Q: Can I use a different sauce?
A: Yes. Use pesto or a light tomato mix if you like.

Conclusion

Try the full recipe idea at Chicken Parmesan with Roasted Vegetables | The Food Cafe for more notes and photos.

Healthy Chicken Parmesan with Roasted Veggies

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• Author: olivia
• Total Time: 45
• Yield: 4 servings 1x
• Diet: High Protein, Low Carb

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Description

A simple and nutritious one-pan meal featuring chicken breasts topped with marinara and cheese, accompanied by roasted mixed vegetables.

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Ingredients

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• 4 boneless, skinless chicken breasts
• 1 cup marinara sauce
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried basil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 2 cups mixed vegetables (zucchini, bell peppers, broccoli)
• 2 tablespoons olive oil

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Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts on a sheet pan and season with salt, pepper, garlic powder, and dried basil.
3. Pour marinara sauce over each chicken breast.
4. Sprinkle mozzarella and Parmesan cheese on top.
5. In a bowl, toss the mixed vegetables with olive oil, salt, and pepper.
6. Arrange the vegetables around the chicken on the sheet pan.
7. Bake in the oven for 25-30 minutes or until the chicken is cooked through and the cheese is bubbly.
8. Serve hot and enjoy your healthy dinner!

Notes

Use chicken of the same size to ensure even cooking. Pat the chicken dry so the spices stick better. Check the chicken with a fork to confirm it’s cooked properly.

• Prep Time: 15
• Cook Time: 30
• Category: Main Course
• Method: Baking
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 5g
• Sodium: 600mg
• Fat: 12g
• Saturated Fat: 5g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 3g
• Protein: 35g
• Cholesterol: 70mg