Garlic Chicken & Veggie Plate with Crispy Potatoes and Avocado
Description
This dish features juicy garlic-marinated chicken, tender sautéed vegetables, perfectly crispy golden potatoes, and cool creamy avocado slices. It’s well-balanced, high-protein, and naturally gluten-free. Great for meal prep or a weeknight dinner.
Time Overview
Prep Time: 15 minutes
Marinate Time: 20–30 minutes (optional but recommended)
Cook Time: 25–30 minutes
Total Time: 40–60 minutes
Ingredients (2 servings)
For the Garlic Chicken
2 chicken breasts (or 4 chicken thighs)
3 cloves garlic, minced
1 tbsp olive oil
1 tbsp lemon juice
½ tsp paprika
½ tsp dried oregano
½ tsp salt
¼ tsp black pepper
For the Crispy Potatoes
2 medium potatoes, diced into ½-inch cubes
1½ tbsp olive oil
½ tsp smoked paprika
½ tsp garlic powder
Salt and pepper, to taste
For the Veggies
1 cup broccoli florets
1 cup sliced bell peppers (any color)
½ cup sliced zucchini (optional)
1 tbsp olive oil
Salt + pepper
1–2 garlic cloves, minced
For Serving
1 ripe avocado, sliced
Lemon wedges (optional
Fresh parsley or cilantro (optional)
Instructions
Step 1 — Marinate the Chicken (Optional but recommended)
In a bowl, mix garlic, olive oil, lemon juice, paprika, oregano, salt, pepper.
Coat the chicken well.
Let sit for 20–30 minutes (or up to 12 hours in the fridge).
Step 2 — Make the Crispy Potatoes
Preheat oven to 425°F (220°C) OR use an air fryer.
Toss diced potatoes with olive oil, smoked paprika, garlic powder, salt, pepper.
Spread evenly (don’t overcrowd).
Bake for 20–25 minutes, flipping halfway.
Air fryer: 400°F (205°C) for 15–18 minutes.
They should be golden, crisp outside, tender inside.
Step 3 — Cook the Chicken
Stovetop method:
Heat a skillet with a little oil over medium-high heat.
Cook chicken 5–6 minutes per side until browned and internal temp reaches 165°F (74°C).
Let rest 5 minutes, then slice.
Alternative: bake at 425°F (220°C) for 18–20 minutes.
Step 4 — Sauté the Veggies
In a large pan, heat 1 tbsp olive oil.
Add broccoli and cook 2 minutes.
Add bell peppers + zucchini, cook 4–5 minutes.
Add garlic, salt, pepper; sauté 1 minute more.
Vegetables should be tender-crisp.
Step 5 — Assemble the Plate
Add a portion of crispy potatoes
Add garlic chicken slices
Add sautéed veggies
Fan out avocado slices
(Optional) Squeeze lemon + sprinkle herbs
Serve immediately while warm.
Chef Tips
Extra crispy potatoes: soak diced potatoes in cold water 10 minutes, dry thoroughly.
Richer chicken flavor: add 1 tsp soy sauce to marinade.
More color: use a mix of red, yellow, and green bell peppers.
Meal prep: lasts 3–4 days; add fresh avocado only when serving.
Variations
Spicy Version
Add ½ tsp chili flakes or 1 tsp hot sauce to chicken marinade.
Sheet-Pan Version
Cook everything on one tray for convenience.
Low-Carb
Swap potatoes for cauliflower or roasted Brussels sprouts.
Questions & Answers
Q: Can I use frozen veggies?
A: Yes! Sauté them straight from frozen; cook longer to reduce moisture.
Q: How can I make the chicken extra juicy?
Don’t overcook — remove at 165°F.
Marinate at least 30 minutes.
Let the chicken rest before slicing.
Q: What’s the best substitute for potatoes?
A: Sweet potatoes, cauliflower, or even quinoa.
Q: Can I cook the chicken in the air fryer?
A: Yes — 375°F (190°C) for 10–12 minutes, flipping halfway.
Q: How do I keep avocado fresh?
A: Squeeze lemon or lime on it and wrap tightly.