Chicken Vegetable Bowls

Nutrition · per serving

Steps

1. 1

   Preparation: Preheat the oven to 200 °C (if using an oven). Pat the chicken breast dry and cut into evenly sized pieces (about 2–3 cm thick) for even cooking.

   400 g Boneless, Skinless Chicken Breast
2. 2

   Mix the marinade: In a bowl, combine soy sauce, lemon juice, olive oil, paprika, garlic powder, Italian herbs, salt, and pepper well.

   30 ml (2 tbsp) Soy Sauce (light/low sodium)15 ml (1 tbsp) Lemon Juice15 ml (1 tbsp) Olive Oil1 tsp Sweet Paprika1 tsp Garlic Powder1 tsp Dried Italian Herbs1/2 tsp (to taste) Salt1/2 tsp Freshly Ground Black Pepper
3. 3

   Marinate the chicken: Add the chicken pieces to the marinade, turning well to coat all pieces. Let sit for a short time, 5–10 minutes (5 minutes is sufficient if you're in a hurry).

   400 g Boneless, Skinless Chicken Breast
4. 4

   Cut and mix the vegetables: Combine bell pepper, zucchini, broccoli, and carrots on a baking sheet or in a large bowl with olive oil, salt, and pepper. Finally, fold in the cherry tomatoes as they require less heat.

   1 piece (approx. 150 g) Red Bell Pepper, sliced1 medium (approx. 200 g) Zucchini, halved and sliced200 g Broccoli, cut into florets2 small (approx. 150 g) Carrots, peeled and sliced on the diagonal15 ml (1 tbsp) Olive Oil (for mixing vegetables)to taste Salt and Pepper to taste150 g Cherry Tomatoes, halved
5. 5

   Option A — Oven: Spread the vegetable mixture on a baking sheet and bake for 12 minutes; after 12 minutes, add the marinated chicken pieces with some marinade to the sheet and bake for another 10–12 minutes until the chicken reaches an internal temperature of 74 °C and the vegetables are tender (fork test).

   400 g Boneless, Skinless Chicken Breast
6. 6

   Option B — Pan: Heat a large pan over medium to high heat, adding 1 tsp of olive oil. First, sauté the hardest vegetables (carrots and broccoli) for 5–6 minutes, then add the bell pepper and zucchini for another 4–5 minutes. In a separate (or the same, pushed to the side) pan, cook the marinated chicken pieces over medium heat for 6–8 minutes, turning occasionally until cooked through (no visible pink center). At the end, briefly stir in the cherry tomatoes.

   2 small (approx. 150 g) Carrots, peeled and sliced on the diagonal200 g Broccoli, cut into florets1 piece (approx. 150 g) Red Bell Pepper, sliced1 medium (approx. 200 g) Zucchini, halved and sliced400 g Boneless, Skinless Chicken Breast150 g Cherry Tomatoes, halved
7. 7

   Check and rest: Ensure the chicken is cooked (internal temperature 74 °C or meat is no longer pink). The vegetables should be tender but still crisp. Let the chicken rest for 2 minutes.

8. 8

   Serve: Divide the chicken and vegetables evenly between 2 meal prep containers or bowls. Drizzle each with fresh lemon wedge and sprinkle chopped parsley/basil on top.

   as needed Fresh Lemon Wedge (for serving)1 tbsp Fresh Parsley or Basil, roughly chopped
9. 9

   Storage: Allow to cool and store in an airtight container in the refrigerator for up to 3 days. Reheat to 70 °C before eating if served cold.

Origin & History

Colorful chicken vegetable bowls are a product of modern meal prep and everyday cooking, popular in North American households as quick, balanced weeknight dinners. The combination of marinated meat and diverse vegetables reflects the fusion of simple spices and practical portioning.