Description
Spicy chicken and roasted vegetable bowls bring Mediterranean flavors to your weeknight dinner table. Home cooks can enjoy this nutritious meal packed with protein, colorful vegetables, and zesty seasonings that delight palates.
Ingredients
Scale
- 2 boneless, skinless chicken breasts (or thighs)
- 1 cup broccoli florets
- 1 medium zucchini, sliced
- 1 red bell pepper, sliced
- ½ red onion, sliced
- 1 cup baby spinach or mixed greens (optional)
- ½ avocado, sliced
- 1 cup cooked quinoa, brown rice, or cauliflower rice
- 2 tbsps olive oil
- 1 tbsp fresh lime juice
- 1 tsp honey (or maple syrup for vegan)
- 1 tbsp olive oil (for chicken)
- 1 tbsp olive oil (for vegetables)
- 1 tsp smoked paprika
- 1 tsp chili powder
- ½ tsp garlic powder
- ½ tsp cumin
- ½ tsp salt (for chicken)
- ½ tsp salt (for vegetables)
- ¼ tsp black pepper (for chicken)
- ¼ tsp black pepper (for vegetables)
- ¼ tsp red pepper flakes (optional for extra heat)
- ½ tsp chili powder (for vegetables)
- ½ tsp garlic powder (for vegetables)
- ½ tsp chili powder (for dressing)
- ¼ tsp garlic powder (for dressing)
- ¼ tsp salt (for dressing)
- Juice of ½ lime
Instructions
- Marinate: Whisk olive oil, smoked paprika, chili powder, garlic powder, cumin, salt, black pepper, red pepper flakes, and lime juice. Thoroughly coat chicken breasts, allowing flavors to meld for 10-15 minutes.
- Prepare Vegetables: Preheat oven to 400F (200C). Toss broccoli, zucchini, bell pepper, and red onion with olive oil and seasonings, ensuring even distribution. Spread vegetables on a parchment-lined baking sheet for crisp, caramelized edges.
- Roast and Cook: Roast vegetable medley for 20-25 minutes, rotating midway. Simultaneously, sear marinated chicken in a hot skillet over medium-high heat until golden and internal temperature reaches 165F (75C), about 5-6 minutes per side. Rest chicken briefly before slicing.
- Create Dressing: Blend olive oil, lime juice, honey, chili powder, garlic powder, and salt into a zesty, tangy complement.
- Assemble Bowls: Layer quinoa or rice as a foundation. Top with roasted vegetables and sliced chicken. Scatter fresh spinach leaves, drizzle chili-lime dressing generously.
- Finish and Serve: Garnish with creamy avocado slices, fresh cilantro, toasted sesame seeds, and a dollop of Greek yogurt. Serve warm or as a make-ahead meal-prep option bursting with robust flavors and nutritional balance.
Notes
- Marinade Magic: Let chicken marinate for at least 10-15 minutes to maximize flavor absorption and tenderize the meat, preventing dryness during cooking.
- Roasting Rhythm: Spread vegetables evenly on the baking sheet to ensure crisp edges and prevent steaming, which can make them soggy and less flavorful.
- Temperature Precision: Use a meat thermometer to check chicken’s internal temperature, guaranteeing it reaches 165F (75C) for safe consumption without overcooking.
- Customization Flexibility: Swap quinoa with cauliflower rice for low-carb diets, use tofu instead of chicken for vegetarian options, or add extra hot sauce for more spice enthusiasts.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 450
- Sugar: 6 g
- Sodium: 800 mg
- Fat: 22 g
- Saturated Fat: 3 g
- Unsaturated Fat: 19 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 30 g
- Cholesterol: 70 mg