Indulge in a delicious and nutritious dinner with our Roasted Chicken Breasts paired with vibrant broccoli, and carrots, enhanced by a subtle hint of sesame.
Roasted Chicken with Broccoli, Carrot, and Sesame
This dish is perfect for those seeking a balanced, flavorful dinner that is easy to prepare yet impressive in taste. Ideal for a family dinner or meal prep for the week, this recipe will become a staple in your kitchen.
Skill Level: Beginner
This recipe is straightforward, making it perfect for novice cooks. Basic roasting and seasoning techniques are all you need to create this delightful dish.
Health Benefits:
This recipe is packed with health benefits:
- Chicken Breasts: A great source of lean protein, helping with muscle growth and repair.
- Broccoli and Carrots: High in fiber, vitamins, and antioxidants, these vegetables support a healthy immune system and digestion.
- Sesame Seeds: Add a dose of healthy fats and minerals like calcium and magnesium.
Prep/Cooking Time:
- Prep Time: 15 minutes
- Cooking Time: 25-30 minutes
- Total Time: 40-45 minutes
- Servings: 4
Roasted Chicken Breasts Dinner Recipe
Ingredients:
- 4 boneless, skinless chicken breasts (approximately 24 ounces / 680 grams)
- 1 large broccoli head, cut into florets (about 10 ounces / 280 grams)
- 2 large carrots, sliced (about 6 ounces / 170 grams)
- 2 tablespoons olive oil (1 ounce / 28 grams)
- 1 tablespoon soy sauce (0.5 ounce / 14 grams)
- 1 tablespoon sesame oil (0.5 ounce / 14 grams)
- 1 tablespoon sesame seeds (0.5 ounce / 14 grams)
- 2 cloves garlic, minced
- 1 teaspoon ground black pepper (2 grams)
- Salt to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat your oven: Preheat the oven to 400°F (200°C).
- Prep the Chicken: Pat the chicken breasts dry with paper towels. Rub each breast with olive oil and season with salt and pepper.
- Prepare the Vegetables: In a large bowl, toss the broccoli florets and carrot slices with the remaining olive oil, minced garlic, soy sauce, and sesame oil. Season with salt and pepper.
- Roasting: Arrange the chicken breasts on a baking sheet lined with parchment paper. Surround the chicken with the seasoned vegetables.
- Bake: Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
- Toast Sesame Seeds: While the chicken and vegetables are roasting, toast the sesame seeds in a dry skillet over medium heat until golden and fragrant, about 2-3 minutes. Set aside.
- Serve: Once cooked, remove the baking sheet from the oven. Let the chicken rest for 5 minutes before slicing. Sprinkle the toasted sesame seeds and chopped parsley over the chicken and vegetables before serving.
Recipe Shortcuts:
- Use pre-cut broccoli florets and baby carrots to save time on vegetable prep.
- Substitute minced garlic with garlic powder for quicker seasoning.
Tips for Perfection:
- Ensure chicken breasts are of even thickness for uniform cooking.
- Do not overcrowd the baking sheet to allow even roasting of vegetables.
Optional Ingredients:
- Red bell pepper slices for added color and flavor.
- A squeeze of fresh lemon juice over the finished dish for extra brightness.
Serving Suggestions:
- Serve over a bed of brown rice or quinoa for a complete meal.
- Pair with a simple side salad dressed with a light vinaigrette.
Nutritional Information (per serving):
- Calories: 320
- Protein: 35 grams
- Carbohydrates: 10 grams
- Fat: 16 grams
- Fiber: 4 grams
Storage and Reheating:
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the oven at 350°F (175°C) for about 10-15 minutes or until heated through. Alternatively, microwave on high for 2-3 minutes.
Origin:
Roasting chicken with vegetables is a timeless cooking method found in many cultures. The addition of sesame seeds and soy sauce brings an Asian-inspired twist to this classic dish, reflecting the fusion of global culinary traditions.
Conclusion:
This recipe is a delightful blend of flavors and nutrients. Easy to prepare and highly satisfying, it’s perfect for busy weeknights or a healthy meal prep option.
Enjoy this wholesome dish that brings together simplicity and taste in every bite!
You may also be interested in these other chicken recipes…