Balanced Plate: Herb-Roasted Chicken with Wholesome Sides
A beautifully balanced meal featuring juicy herb-roasted chicken, tender roasted vegetables, and a fiber-rich quinoa salad. This plate provides lean protein, complex carbohydrates, healthy fats, and plenty of colorful vegetables.
HERB-ROASTED CHICKEN (MAIN PROTEIN)
Description
This roasted chicken is seasoned with garlic, lemon, herbs, and a drizzle of olive oil. The meat stays tender while the skin crisps perfectly. It’s simple enough for weeknights yet elegant enough for guests.
Ingredients (Serves 4)
4 chicken thighs or breasts (bone-in preferred for moisture)
2 tbsp olive oil
4 cloves garlic, minced
1 lemon (zested and halved)
1 tsp smoked paprika
1 tsp dried thyme
1 tsp dried rosemary
1 tsp dried oregano
¾ tsp salt
½ tsp black pepper
Optional: fresh rosemary or thyme sprigs
Instructions
Preheat oven to 425°F (220°C).
Pat chicken dry for crispier skin.
Mix olive oil, garlic, lemon zest, paprika, thyme, rosemary, oregano, salt, and pepper.
Rub seasoning over chicken; place in a baking dish with lemon halves.
Roast 35–45 minutes, depending on cut, until internal temperature reaches 165°F (74°C).
Rest for 5 minutes before serving.
Total Time:
Prep: 10 minutes
Cook: 35–45 minutes
Total: ~50 minutes
SIDE 1: ROASTED VEGETABLE MEDLEY (COLORFUL FIBER SOURCE)
Description
A mix of carrots, broccoli, and sweet potatoes roasted until caramelized delivers antioxidants, fiber, and steady energy.
Ingredients
2 cups broccoli florets
1 medium sweet potato, cubed
2 carrots, sliced
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp paprika
Instructions
Toss vegetables with oil and seasonings.
Spread on a baking sheet.
Roast at 425°F (220°C) for 20–25 minutes, flipping halfway.
SIDE 2: LEMON-HERB QUINOA (COMPLEX CARB + PROTEIN)
Description
Light, fluffy quinoa dressed with lemon and herbs for a bright, fresh flavor. Adds plant protein and whole-grain benefits.
Ingredients
1 cup quinoa (rinsed)
2 cups low-sodium chicken broth or water
1 tbsp olive oil
Juice of ½ lemon
2 tbsp chopped fresh parsley
Salt & pepper to taste
Instructions
Combine quinoa and broth in a pot; bring to a boil.
Cover and simmer 15 minutes, then turn off heat and rest 5 minutes.
Fluff with a fork and mix in olive oil, lemon juice, parsley, salt, and pepper.
Total Time: 20 minutes
HOW TO BUILD A BALANCED PLATE
½ of plate: roasted vegetables
¼ of plate: herb-roasted chicken (lean protein)
¼ of plate: lemon-herb quinoa (whole grains/complex carbs)
Optional: Add a small side of Greek yogurt sauce or leafy greens.
QUESTIONS & ANSWERS
Q1: Can I use chicken breasts instead of thighs?
Yes! Bone-in breasts stay juicier, but boneless also work; reduce cooking time to 25–30 minutes.
Q2: What vegetables can I substitute?
Try Brussels sprouts, zucchini, bell peppers, cauliflower, or asparagus.
Q3: Can I make this meal ahead?
Absolutely. Store in airtight containers for 3–4 days. Reheat chicken at 350°F (175°C) for 10–12 minutes to keep it from drying out.
Q4: How can I make this even healthier?
Remove chicken skin after roasting if lowering fat.
Add leafy greens or a simple cucumber-tomato salad.
Reduce oil to 1 tbsp total without losing flavor.
Q5: What sauce pairs well?
A quick yogurt-lemon-garlic sauce or pesto yogurt mix complements the herbs beautifully.