Heart-Healthy Chicken with Roasted Vegetables

 ## Heart-Healthy Chicken with Roasted Vegetables

This recipe focuses on lean protein and colorful vegetables, making it a delicious and heart-healthy meal. Roasting the vegetables brings out their natural sweetness and provides a satisfying texture.

**Yields:** 4 servings

**Prep time:** 20 minutes

**Cook time:** 40-45 minutes

**Difficulty:** Easy

**Ingredients:**

*   **Chicken:**

    *   4 boneless, skinless chicken breasts (about 6 oz each)

    *   1 tablespoon olive oil

    *   1 teaspoon smoked paprika

    *   1/2 teaspoon garlic powder

    *   1/2 teaspoon onion powder

    *   1/4 teaspoon dried thyme

    *   1/4 teaspoon black pepper

    *   Pinch of salt (optional, use sparingly)

*   **Vegetables:**

    *   2 medium red bell peppers, cored, seeded, and cut into 1-inch pieces

    *   1 large yellow onion, cut into 1-inch pieces

    *   2 medium Yukon Gold potatoes, scrubbed and cut into 1-inch pieces

    *   2 ears of corn, shucked and cut into 2-inch pieces

    *   1 tablespoon olive oil

    *   1/4 teaspoon garlic powder

    *   1/4 teaspoon onion powder

    *   1/4 teaspoon dried oregano

    *   Salt and pepper to taste

*   **Garnish (Optional):**

    *   Fresh parsley, chopped

    *   Lemon wedges

**Equipment:**

*   Large baking sheet

*   Large bowl

*   Small bowl

*   Cutting board

*   Knife

**Instructions:**

**1. Prepare the Chicken:**

*   Preheat oven to 400°F (200°C).

*   In a small bowl, combine smoked paprika, garlic powder, onion powder, dried thyme, black pepper, and salt (if using).

*   Place chicken breasts on a cutting board and pat dry with paper towels.

*   Drizzle chicken breasts with 1 tablespoon of olive oil.

*   Rub the spice mixture evenly over both sides of each chicken breast.

**2. Prepare the Vegetables:**

*   In a large bowl, combine red bell peppers, yellow onion, potatoes, and corn.

*   Drizzle with 1 tablespoon of olive oil.

*   Sprinkle with garlic powder, onion powder, dried oregano, salt, and pepper.

*   Toss vegetables until evenly coated.

**3. Roast the Chicken and Vegetables:**

*   Spread the seasoned vegetables in a single layer on a large baking sheet.

*   Place the seasoned chicken breasts on top of the vegetables, spacing them evenly.

*   Roast in the preheated oven for 40-45 minutes, or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (74°C).

*   If the vegetables start to brown too quickly, you can loosely cover the baking sheet with aluminum foil for the last 15-20 minutes of cooking.

**4. Rest and Serve:**

*   Remove the baking sheet from the oven and let the chicken rest for 5-10 minutes before slicing.

*   Garnish with fresh parsley and serve with lemon wedges, if desired.

**Serving Suggestions:**

*   Serve the roasted chicken and vegetables as a complete meal.

*   Pair with a side salad for added freshness.

*   Serve over a bed of quinoa or brown rice for a more substantial meal.

*   Leftovers can be used in salads, sandwiches, or wraps.

**Nutritional Information (Per Serving - Estimated):**

*   Calories: 350-400

*   Protein: 40-45g

*   Fat: 10-15g (primarily from olive oil)

*   Carbohydrates: 25-30g

*   Fiber: 5-7g

**Note:** This is an estimated nutritional breakdown and may vary depending on the specific ingredients used and portion sizes. For more accurate information, use a nutrition tracking app or website. This recipe is designed to be heart-healthy by using lean protein, limiting saturated fat, and incorporating plenty of vegetables. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice.