Colorful vegetables, tender chicken, lemon, garlic and herbs make this an easy one-pan dinner. Serve it as-is or add a carbohydrate food you enjoy to round out the meal.
Serves: 4
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: About 40 minutes
Recipe at a Glance
Dietary: Gluten-Free • Dairy-Free • Egg-Free • Peanut-Free • Tree-Nut-Free • Soy-Free • Sesame-Free
Major U.S. allergens: None of the nine major allergens are ingredients in the recipe as written.*
Nutrition per serving: Nutrition information to be calculated after the recipe is kitchen-tested.
Ingredients
- 1½ pounds boneless, skinless chicken breast, cut into large bite-size pieces
- 2 cups broccoli florets
- 1 red bell pepper, cut into chunks
- 1 medium zucchini, cut into thick half-moons
- ½ medium red onion, cut into wedges
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Lemon wedges, for serving, if desired
Directions
1. Heat the oven
Preheat oven to 425°F.
2. Prepare the chicken and vegetables
Place the chicken, broccoli, bell pepper, zucchini and onion on a large rimmed sheet pan.
3. Add the seasoning
In a small bowl, combine the olive oil, garlic, lemon juice, oregano, paprika, salt and pepper.
Pour over the chicken and vegetables and toss until everything is lightly coated.
Spread the ingredients into a single layer. Avoid crowding everything into the center of the pan; giving the ingredients some room will help them roast rather than steam.
4. Roast
Roast for approximately 20–25 minutes, stirring or turning the ingredients once during cooking.
Cook until the vegetables are tender and the chicken reaches a safe internal temperature of 165°F (74°C) when checked with a food thermometer.
5. Serve
Taste and adjust the seasoning if needed. Serve with additional lemon wedges if desired.
Make It a Meal
The chicken and vegetables provide the foundation. If you’d like a carbohydrate with the meal, add an amount appropriate for your individual needs.
Some possibilities:
- Brown or wild rice
- Quinoa
- Beans or lentils
- A baked or roasted potato
- Whole-grain pita
- Whole-grain pasta
- Fresh fruit
There is no need to purchase a special “diabetic” side dish.
Why This Works
Chicken provides protein while the vegetables contribute fiber, vitamins, minerals and volume. Olive oil provides primarily unsaturated fat.
The recipe itself contains relatively little carbohydrate, which leaves room to choose a carbohydrate food—and portion—that suits the person eating it.
That’s also useful in a household where everyone’s nutritional needs aren’t identical.
One person might eat the chicken and vegetables with a larger serving of brown rice. Another might prefer a small potato. Someone else might add beans.
One dinner. Different plates.
Meals containing carbohydrate together with sources of protein, fat or fiber generally affect blood glucose differently than carbohydrate eaten by itself. That is one reason we encourage readers to think about the composition of the whole meal, rather than labeling individual foods simply “good” or “bad.”
Make It Your Own
Change the vegetables. Cauliflower, asparagus, green beans, mushrooms or cherry tomatoes can work well. Cooking times may vary.
Prefer chicken thighs? Use boneless, skinless thighs instead. Cooking time and nutrition information will change.
Like stronger flavors? Add extra garlic, herbs, black pepper or crushed red pepper.
Want more carbohydrate and fiber in the meal? Add beans or lentils.
A useful recipe should adapt to your kitchen—not require your kitchen to adapt to the recipe.
One Small Change
If your usual dinner doesn’t include many vegetables, don’t try to reinvent the entire meal.
Add one more vegetable.
That’s a small change you can repeat.
Small Changes. Better Health.
Nutrition Information
Per serving (¼ recipe):
Calories: To be calculated after kitchen testing
Total carbohydrate: To be calculated
Dietary fiber: To be calculated
Protein: To be calculated
Total fat: To be calculated
Saturated fat: To be calculated
Sodium: To be calculated
Nutrition information is estimated and will vary according to brands, exact ingredient quantities and substitutions.
We report total carbohydrate rather than “net carbohydrate.”
Allergen Information
The nine major food allergens recognized under U.S. federal law are milk, egg, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame.
This recipe as written contains none of the nine major allergens.
Gluten-free: Yes, based on the ingredients specified.*
Important Allergy & Celiac Note
Ingredients and manufacturing practices vary by brand. If you have celiac disease, a food allergy or another condition requiring strict ingredient avoidance, check the labels of all packaged ingredients used in the recipe and take appropriate precautions against cross-contact.
People can be allergic to foods that are not among the nine major allergens. Always review the complete ingredient list for your individual needs.
Food Safety
Chicken and other poultry should be cooked to a minimum safe internal temperature of 165°F (74°C), measured with a food thermometer.
Sources & Further Reading
Centers for Disease Control and Prevention (CDC)
Diabetes Meal Planning
Explains carbohydrate-containing foods, balanced meals and the diabetes plate method.
https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html
U.S. Food & Drug Administration (FDA)
Food Allergies: What You Need to Know
Information about the nine major U.S. food allergens and food-allergen labeling.
https://www.fda.gov/food/buy-store-serve-safe-food/food-allergies-what-you-need-know
U.S. Food & Drug Administration (FDA)
Questions and Answers on the Gluten-Free Food Labeling Final Rule
Information about FDA requirements for foods labeled gluten-free, including the less-than-20-parts-per-million criterion.
https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/questions-and-answers-gluten-free-food-labeling-final-rule
USDA Food Safety and Inspection Service
Safe Minimum Internal Temperature Chart
Food-safety guidance for poultry and other foods.
https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart