Tuesday, January 6, 2015

ONE PAN Roasted Chicken and Veggies

Ever just feel at a loss for what to do with chicken breast? They are a staple of healthy diets as a lean protein, but plain chicken breast definitely gets old.

I was scrolling through pinterest trying to find some chicken inspiration that didn’t involve drowning it in cream of chicken soup or frying it in flour and breadcrumbs, and then it hit me: just keep it simple- and simple doesn’t have to mean flavorless.

And I had every ingredient I needed on hand already. I whipped up this delicious, 21-day fix approved dinner in about 20 minutes.

This can be adjusted to suit 1 person or a whole family (just alter the amount of chicken and veggies used) and can be customized to whatever flavor profile you desire (see optional variations below).

Plus, dishes are a breeze afterward because its only ONE PAN! That makes this momma happy!

Fix Portions: 1 red (per chicken breast), 1 green (per veggie selected- you can adjust this to however many you have/need), 1 yellow (optional- count if using potatoes or sweet potatoes), 1 orange (for the salad dressing).


  1. 1 boneless, skinless chicken breast (per person)
  2. Veggies of choice (Suggestions: squash, green beans, asparagus, broccoli, carrots; Red potatoes are good too, but remember these aren’t counted as a veggie on 21-day fix)
  3. CLEAN salad dressing (I suggest using one of the dressings in the 21-day fix book or this Bragg brand Vinaigrette is excellent)

  1. Marinate chicken in vinaigrette (at least 30 minutes, up to 24 hours… If pressed for time, you can skip this step, but the marinating yields more flavor)
  2. Place chicken and veggies in pyrex baking dish
  3. Drizzle chicken and veggies with 1 orange container of vinaigrette of choice
  4. Bake on 450 for 20-25 minutes (until chicken is cooked through)

Optional Variations

For an asian twist, use the asian citrus vinaigrette recipe in the 21-day fix book and pair with veggies like carrots, broccoli, and zucchini. Would be great served over some brown rice!

Interested in trying the 21-Day Fix for yourself? For more information, please click here or visit www.beachbodycoach.com/melheywardfitness


  1. Splendid! Yet another chicken and vegetable combination for the books! People should have these recipes on file, so they will have a few recipes in mind when they are in the mood for chicken. Cheers!

    Mae Tyler @ St. Andrew Poultry

  2. Is the dish covered with foil while cooking?

    1. I usually do but I think either way would be just fine :)