Recipe Overview
Prep Time: 15 minutes
Cook Time: 45 minutes
Servings: 4
Calories: ~400 per serving
Ingredients
For the Chicken
4 boneless, skinless chicken breasts 🍗
2 tbsp olive oil 🛢
2 tsp garlic powder 🧄
1 tsp dried oregano 🌿
1 tsp paprika 🌶
Salt & black pepper to taste 🧂
For the Vegetables
3 cups baby potatoes 🥔 (quartered)
2 cups fresh green beans 🥦
2 tbsp olive oil 🛢
2 garlic cloves 🧄 (minced)
1 tsp dried thyme 🌱
1 tsp smoked paprika 🌶
Salt & pepper to taste 🧂
For the Sauce
1/4 cup chicken broth 🍲
Juice of 1 lemon 🍋
1 tbsp Dijon mustard 🥄
Directions
Preheat the oven: Preheat to 400°F (200°C) and lightly grease a large baking dish.
Season the chicken: Rub chicken breasts with olive oil, garlic powder, oregano, paprika, salt, and pepper. Set aside.
Prepare the veggies: Toss potatoes and green beans in olive oil, minced garlic, thyme, paprika, salt, and pepper. Spread evenly in the baking dish.
Assemble the dish: Nestle the chicken breasts on top of the veggies.
Make the sauce: Whisk together chicken broth, lemon juice, and Dijon mustard. Drizzle over the chicken and vegetables.
Bake: Roast for 40-45 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the potatoes are tender.
Serve & enjoy: Let rest for 5 minutes before slicing the chicken. Plate with veggies and drizzle any remaining sauce from the pan for extra flavor!
Notes & Variations
Veggie swap: Use carrots, zucchini, or bell peppers instead of green beans. 🌈
Make it spicy: Add a dash of chili flakes for a kick. 🌶
Add cheese: Sprinkle Parmesan over the dish during the last 10 minutes of baking for a cheesy finish. 🧀
Storage Methods
Refrigeration
Cooling: Allow the dish to cool to room temperature before storing.
Containers: Transfer to an airtight container or cover the baking dish tightly with plastic wrap or aluminum foil.
Duration: Store in the refrigerator for up to 3-4 days.
Freezing
Preparation: Ensure the dish is completely cooled.
Containers: Use freezer-safe airtight containers or heavy-duty freezer bags. If using bags, remove as much air as possible before sealing.
Duration: Can be frozen for 2-3 months.
Labeling: Label the containers with the date for reference.
Reheating
Refrigerated: Reheat in the microwave or oven until heated through (165°F or 74°C).
Frozen: Thaw in the refrigerator overnight before reheating, or reheat directly from frozen in the oven or microwave, adjusting the time as necessary.
Nutritional Value (per serving)
Calories: ~400 kcal
Protein: ~35 g
Carbohydrates: ~30 g
Dietary Fiber: ~4 g
Sugars: ~2 g
Fat: ~15 g
Saturated Fat: ~3 g
Cholesterol: ~80 mg
Sodium: ~400 mg
Micronutrients
Vitamin A: ~10% of Daily Value (DV)
Vitamin C: ~15% of DV
Calcium: ~4% of DV
Iron: ~10% of DV
Key Components
High in Protein: Chicken breasts provide a significant amount of protein.
Healthy Fats: Olive oil contributes healthy monounsaturated fats.
Fiber-Rich: Baby potatoes and green beans add dietary fiber.
Notes
Nutritional values can vary based on specific brands and cooking methods.
Adjustments in ingredients (like adding cheese or using different vegetables) will affect the overall nutritional content.