easy meal ideas for busy nights step by step guide
This recipe is a simple one pan chicken and vegetable dinner that fits perfectly into easy meal ideas for busy nights. Everything cooks together on a single tray so you spend less time washing dishes and more time relaxing. Tender pieces of seasoned chicken roast with colorful vegetables and small potatoes until the edges are golden and crisp. You can swap in tofu or chickpeas for a plant based version and use whatever vegetables you have in the fridge. Serve this easy meal with salad rice or crusty bread for a complete dinner that feels home cooked without a long list of steps.
Equipment
- Large mixing bowl
- Medium mixing bowl
- Cutting board
- Sharp kitchen knife
- Measuring cups and spoons or kitchen scale
- Large rimmed baking sheet or roasting pan
- Parchment paper or silicone baking mat
- Oven mitts
- Tongs or spatula
- Serving platter
Ingredients
- Eight small boneless skinless chicken thighs or breasts about one kilogram total
- Six cups mixed vegetables such as broccoli florets carrot slices bell pepper strips zucchini chunks or green beans fresh or frozen
- Six hundred grams small potatoes cut into bite size pieces or use sweet potatoes for a sweeter taste
- Four tablespoons olive oil divided
- Three cloves garlic finely minced or one teaspoon garlic powder
- One and one half teaspoons fine sea salt adjust to taste
- One teaspoon ground black pepper
- Two teaspoons dried herbs such as thyme oregano rosemary or Italian style seasoning
- Juice from one medium lemon
- One third cup grated hard cheese such as parmesan
- Fresh chopped parsley or basil for serving
- Instead of chicken use four hundred grams firm tofu cut into cubes or two cans chickpeas drained and rinsed
Instructions
- Prepare the vegetables by washing and drying them well. Cut broccoli carrots peppers zucchini and other vegetables into bite size pieces so they cook in a similar amount of time. Slice potatoes into small even chunks
- Prepare the protein. If using chicken trim any large pieces of visible fat and pat the pieces dry with paper towels so the seasoning sticks better. If using tofu press it gently between clean towels for a few minutes to remove excess moisture then cut it into cubes. If using chickpeas rinse and drain them well
- Preheat the oven to about four hundred degrees F which is close to two hundred degrees C. Place a large rimmed baking sheet or roasting pan in the oven while it heats. A hot pan helps the vegetables and chicken brown nicely and is a key part of many easy meal ideas
- In a large mixing bowl add the cut vegetables. Drizzle with about two tablespoons of olive oil. Add half of the salt half of the pepper the minced garlic or garlic powder and about half of the dried herbs. Toss well until all of the vegetables are lightly and evenly coated
- In a separate bowl place the chicken pieces or tofu cubes or chickpeas. Drizzle with the remaining two tablespoons of olive oil. Sprinkle on the rest of the salt pepper and dried herbs. Add a spoon of lemon juice. Toss gently until the pieces are coated in oil and seasoning
- Carefully remove the hot baking sheet from the oven using oven mitts. Line it with parchment paper or a silicone baking mat if you like easier cleanup. Spread the seasoned vegetables over the tray in a single even layer leaving a little space between pieces
- Arrange the seasoned chicken pieces or tofu or chickpeas on top of and between the vegetables. Try not to pile ingredients too deeply so that air can move around them in the oven. This helps everything roast rather than steam
- Return the baking sheet to the hot oven. Roast for about twenty minutes. During this time the vegetables will start to soften and the chicken will begin to cook through
- After twenty minutes carefully pull the pan out of the oven. Use tongs or a spatula to gently turn the chicken and stir the vegetables so they brown evenly on all sides. Place the pan back in the oven and roast for another ten to fifteen minutes
- Check for doneness. The chicken is ready when the thickest part is no longer pink and the juices run clear. Vegetables should be tender when pierced with a fork and should have some golden brown edges. Tofu or chickpeas should look lightly crisp on the outside while still moist inside
- If you plan to add grated cheese sprinkle it evenly over the chicken and vegetables during the last five minutes of baking so it melts and lightly browns. This adds a rich savory finish to this easy meal idea
- Once everything is cooked remove the pan from the oven. Squeeze the remaining lemon juice over the hot food. Taste a piece of vegetable and add a small pinch of extra salt or pepper if you think it is needed
- Transfer the roasted chicken and vegetables to a serving platter or bring the hot pan directly to the table on a trivet. Scatter fresh chopped parsley or basil over the top for color and freshness. Serve with green salad rice quinoa or crusty bread for a complete dinner
- Store leftovers in airtight containers in the refrigerator for up to three days. Reheat portions in a hot oven or in a skillet until warmed through. Leftovers also make an excellent filling for wraps grain bowls or simple lunch boxes which extends your easy meal ideas into the rest of the week
Notes
This one pan dinner is designed as a base pattern for easy meal ideas that work on busy nights. You can change the protein to tofu or chickpeas for a plant based version use more non starchy vegetables for a lighter choice or add whole grains on the side for extra energy.
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