Name: Meal Prep Italian Seasoned Chicken with Roasted Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: American
Ingredients: 0.5 tsp dried oregano; 1 tsp dried thyme; 0.5 tsp dried basil; 0.5 tsp dried rosemary; 0.5 tsp garlic; 1 lb russet potatoes potatoes; 0.5 lb carrots; 1 green bell peppers; 1 lb fresh cherry tomatoes; 1 onion; 1 lb boneless skinless chicken breasts; 0.25 cup avocado or olive oil; salt

Meal Prep Italian Seasoned Chicken with Roasted Vegetables

Meal Prep Italian Seasoned Chicken with Roasted Vegetables cover

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Meal Prep Italian Seasoned Chicken with Roasted Vegetables

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Ingredients

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Meal Prep Italian Seasoned Chicken with Roasted Vegetables

½ tsp dried oregano

1 tsp dried thyme

½ tsp dried basil

½ tsp dried rosemary

½ tsp garlic

1 lb russet potatoes potatoes

½ lb carrots

1 green bell peppers

1 lb fresh cherry tomatoes

1 onion

1 lb boneless skinless chicken breasts

¼ cup avocado or olive oil

saltto taste

Instructions

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Instructions

Preheat the oven to 450 F. Line a large cookie sheet/baking pan with a baking sheet.

In a small bowl, combine oregano, thyme, basil, rosemary, minced garlic and 1 teaspoon salt.

In a medium bowl, toss potatoes with 1 tablespoon oil and 1 teaspoon seasoning mix made in step 2. Spread potatoes over the baking tray and place in the oven for 15 minutes. Use the same bowl to toss the remaining vegetables with 1 tablespoon oil and 1 1/2 teaspoons prepared seasoning mix. After the 15 minutes has passed, remove the tray from the oven and add the remaining vegetables. Stir the potatoes around with the new vegetables and arrange in a single layer. Return to the oven for 15-20 more minutes and set aside to cool when done.

Meanwhile, sprinkle about 1/4 teaspoon salt over one side of chicken fillets. Heat a large nonstick skillet over medium heat and add 1 tablespoon oil to the pan. When hot, place chicken fillets seasoned side down in the pan. Sprinkle another teaspoon salt and about half of the remaining seasoning mix over the chicken.

Flip chicken fillets after 7-8 minutes. Sprinkle with remaining seasoning mix and cook until the internal temperature reaches 165 degrees F.

Consume immediately or divide chicken and roasted veggies between four airtight containers and store in the refrigerator. Consume within 4 days.

Nutrition

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Tips & Tricks (5)

Pat Chicken Dry for Better Browning 🍗
Use paper towels to remove surface moisture from chicken breasts before seasoning; this allows the Italian herbs to adhere better and creates a golden, flavorful crust during cooking.
Cut Vegetables to Uniform Size ✂️
Dice potatoes, carrots, peppers, and onions into similar 1-inch pieces so they roast evenly at the same rate, preventing undercooked centers or burnt edges.
Bloom Your Dried Herbs in Oil 🫒
Whisk dried rosemary, basil, thyme, and oregano into your olive oil for 2-3 minutes before coating the chicken to release their essential oils and intensify the Italian flavor profile.
Roast Vegetables in Two Stages ⏱️
Add potatoes and carrots first (they need 20 minutes), then add bell peppers, onions, and cherry tomatoes halfway through to prevent delicate vegetables from over-roasting while starches cook properly.
Pound Chicken to Even Thickness 🔨
Gently pound boneless breasts to ¾-inch uniform thickness using the flat side of a meat mallet; this ensures even cooking and prevents dry edges with an undercooked center during the 20-25 minute roast.