This wholesome, WeightWatchers-friendly meal features juicy roasted chicken, colorful vegetables, and simple seasonings. It’s high in protein, packed with nutrients, and easy enough for a weeknight dinner.

Yield

• 4 servings

Prep Time

• Prep: 15 minutes
• Cook: 35–40 minutes
• Total: 55 minutes

Ingredients

For the Chicken

• 1½ lbs (680 g) boneless, skinless chicken breast, cut into large chunks
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• ½ teaspoon dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon salt
• ¼ teaspoon black pepper

For the Vegetables

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 2 medium carrots, sliced
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into wedges

Additional Seasoning

• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Optional Garnish

• Fresh parsley, chopped
• Lemon wedges

Equipment

• Large baking sheet
• Mixing bowls
• Measuring spoons
• Parchment paper (optional)

Step 1: Preheat the Oven

1. Preheat oven to 425°F (220°C).
2. Line a large baking sheet with parchment paper or lightly grease it.

Step 2: Season the Chicken

In a large bowl combine:

• Chicken pieces
• 1 tablespoon olive oil
• Garlic powder
• Onion powder
• Paprika
• Oregano
• Thyme
• Salt
• Pepper

Toss until every piece is evenly coated.

Step 3: Prepare the Vegetables

In another bowl combine:

• Broccoli
• Cauliflower
• Carrots
• Bell pepper
• Zucchini
• Red onion

Add:

• 1 tablespoon olive oil
• Garlic powder
• Paprika
• Salt
• Pepper

Toss well.

Step 4: Arrange on the Baking Sheet

1. Spread the vegetables evenly across the baking sheet.
2. Arrange the seasoned chicken among the vegetables.
3. Keep everything in a single layer for even roasting.

Step 5: Roast

1. Bake for 35–40 minutes.
2. Stir the vegetables and turn the chicken halfway through cooking.
3. Continue roasting until:
   • Chicken reaches 165°F (74°C) internally.
   • Vegetables are tender and lightly caramelized.

Step 6: Finish and Serve

1. Remove from the oven.
2. Let rest for 5 minutes.
3. Sprinkle with fresh parsley.
4. Serve with lemon wedges for squeezing over the top.

Nutrition Highlights (Approximate Per Serving)

• Calories: 280–320
• Protein: 35–40 g
• Carbohydrates: 12–15 g
• Fat: 9–11 g
• Fiber: 4–6 g

Values vary depending on ingredient brands and exact portion sizes.

Variations

Mediterranean Style

Add:

• Cherry tomatoes
• Kalamata olives
• A sprinkle of feta cheese after roasting

Spicy Version

Add:

• ½ teaspoon cayenne pepper
• Crushed red pepper flakes

Herb & Lemon

Add:

• Extra lemon zest
• Fresh rosemary and parsley

Meal Prep Tips

• Store in airtight containers in the refrigerator for up to 4 days.
• Reheat in the microwave or oven.
• Great for lunch bowls with brown rice, quinoa, or a green salad.