Clean & Simple Chicken Veggie Plate with Fresh Salad
Description
This Clean & Simple Chicken Veggie Plate is a light, well-balanced meal perfect for lunch or dinner. It features tender seasoned chicken breast, roasted or sautéed mixed vegetables, and a fresh crisp salad with a bright lemon-olive oil dressing. The recipe is intentionally straightforward, packed with protein, fiber, and nutrients—ideal for healthy eating without sacrificing flavor.
Time Overview
Prep Time: 15 minutes
Cook Time: 20–25 minutes
Total Time: 35–40 minutes
Servings: 2
Ingredients
For the Chicken
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp onion powder
½ tsp dried oregano
Salt & black pepper to taste
Optional: squeeze of lemon
For the Veggies
(Use your favorites—roasted or sautéed)
1 cup broccoli florets
1 cup sliced carrots
1 zucchini, sliced
1 bell pepper, sliced
1 tbsp olive oil
Salt & pepper
Optional: ½ tsp Italian seasoning
Fresh Salad
2 cups mixed greens (spinach, romaine, or spring mix)
½ cucumber, sliced
6–8 cherry tomatoes, halved
¼ red onion, thinly sliced
Optional: shredded carrots, sliced radish, or avocado
Simple Lemon Dressing
2 tbsp olive oil
1 tbsp lemon juice
½ tsp honey (optional)
Salt & pepper
½ tsp Dijon mustard (optional for creaminess)
Instructions
1. Prepare the Chicken
Pat chicken breasts dry.
Rub with olive oil.
Mix garlic powder, paprika, onion powder, oregano, salt, and pepper.
Coat chicken evenly with the seasoning blend.
Heat a skillet over medium heat or preheat the oven to 400°F (200°C).
Stovetop Method (fastest):
Add a bit of oil to the skillet.
Cook chicken 5–6 minutes per side, until golden and internal temperature reaches 165°F (74°C).
Remove and rest for 5 minutes.
Oven Method (hands-off):
Place chicken on a baking tray.
Bake 20–22 minutes, flipping once halfway through.
2. Cook the Veggies
Roasted Veggies:
Toss broccoli, carrots, zucchini, and peppers in olive oil, salt, pepper, and Italian seasoning.
Spread on a baking tray.
Roast at 400°F (200°C) for 15–20 minutes, stirring halfway.
Sautéed Veggies (quick):
Heat olive oil in a large pan.
Add carrots and cook 3 minutes.
Add broccoli and zucchini, cook 5 minutes.
Add peppers last, sauté 2–3 more minutes.
Season to taste.
3. Assemble the Fresh Salad
Place mixed greens in a bowl.
Add cucumber, tomatoes, and onion.
Whisk together the lemon dressing ingredients.
Drizzle dressing on the salad right before serving.
4. Plate Everything
Slice the cooked chicken.
Add a generous scoop of roasted/sautéed vegetables.
Add the fresh salad on the side.
Optional: garnish with fresh lemon wedge or herbs.
Nutrition Notes (Approximate per serving)
Calories: 400–500 (depends on oil amount)
Protein: 35–40g
Carbs: 20–25g
Fat: 18–22g
High in: Vitamin A, Vitamin C, fiber, lean protein
FAQ / Questions & Answers
Q: Can I use chicken thighs instead of chicken breast?
A: Yes! Chicken thighs stay juicy and are great for this recipe. Increase stovetop cooking time to ~7 minutes per side or bake 25 minutes.
Q: Can I meal prep this dish?
A: Absolutely. The chicken and veggies store well for up to 4 days in an airtight container. Keep the salad undressed until serving.
Q: What other vegetables work well?
A: Green beans, asparagus, mushrooms, sweet potatoes, and Brussels sprouts all pair perfectly.
Q: Can I make this dairy-free or gluten-free?
A: The recipe is naturally both dairy-free and gluten-free. No substitutions needed.
Q: What can I use instead of lemon dressing?
A: Balsamic vinaigrette, Greek yogurt dressing, or plain olive oil + vinegar work well.