Hearty Chicken & Broccoli Potato Bowls

$- 2 cups broccoli florets - 2 medium potatoes, diced - 1 lb boneless, skinless chicken breasts, cut into cubes - 3 tablespoons olive oil - 2 garlic cloves, minced - 1 teaspoon onion powder - 1 teaspoon smoked paprika - ½ teaspoon black pepper - Salt to taste - 1 tablespoon lemon juice - ½ teaspoon red pepper flakes (optional, for heat) - Fresh parsley, chopped - Red pepper flakes {{ingredient_image_1}} 1. Preheat your oven to 400°F (200°C). Get a baking sheet ready by lining it with parchment paper. This makes cleaning easy later. 2. In a large bowl, combine the diced potatoes, broccoli florets, and olive oil. Add salt, black pepper, onion powder, and smoked paprika. Toss until each piece of vegetable is coated with oil and spices. 3. Spread the potato and broccoli mixture evenly on one side of the prepared baking sheet. This ensures they cook evenly. 4. In the same bowl, add the cubed chicken, minced garlic, lemon juice, and optional red pepper flakes. Season with salt and toss until the chicken is coated well. Place the seasoned chicken on the other side of the baking sheet, away from the veggies. 5. Bake everything in the preheated oven for 25-30 minutes. The chicken should reach an internal temperature of 165°F (75°C). The potatoes will turn tender and golden brown. 6. Once done, remove the baking sheet from the oven. Let it cool slightly before moving to the next step. 7. Divide the chicken, broccoli, and potatoes into meal prep containers. Garnish each with freshly chopped parsley before sealing them for storage. To ensure your chicken is cooked perfectly, use a meat thermometer. The chicken should reach 165°F (75°C). This step keeps your meal safe and tasty. Check the thickest part of the chicken for accuracy. If you don’t have a thermometer, cut into a piece; it should be white, not pink. For crispy potatoes, cut them into small cubes. Smaller pieces cook faster and get crispy. Toss them in olive oil and spices before baking. Spread them out on the baking sheet without crowding. This allows hot air to circulate, which makes them crisp. Marinating your chicken beforehand makes a big difference. You can mix olive oil, lemon juice, and your favorite spices. Let it sit for at least 30 minutes. This adds more flavor and makes the chicken juicy. You can customize the spices to match your taste. If you like heat, add more red pepper flakes. For a milder flavor, cut back on the spices. Try herbs like thyme or rosemary for extra depth. Batch cooking saves time. Make a double or triple batch of this meal. You can cook it all at once and use it for several days. Store each meal in a separate container for easy grab-and-go options. Utilizing freezer space is key. If you have extra meals, freeze them for later. Use airtight containers or freezer bags. Label them with the date. Frozen meals can last for up to three months, keeping your meals fresh and easy. Pro Tips Prep Ingredients Ahead: Chop the vegetables and marinate the chicken the night before to save time on busy weeknights. Use a Meat Thermometer: To ensure the chicken is perfectly cooked, use a meat thermometer to check that it has reached an internal temperature of 165°F (75°C). Customize Your Veggies: Feel free to swap out broccoli for other vegetables like bell peppers or carrots, depending on your preference. Add Flavor with Herbs: Enhance the dish by adding fresh herbs like thyme or rosemary before baking for an extra layer of flavor. {{image_2}} For a fresh take, you can swap out the vegetables. Instead of broccoli, try: - Cauliflower florets - Green beans - Bell peppers These choices add color and taste. You can also change the protein. If you prefer something other than chicken, consider: - Turkey breast - Firm tofu - Shrimp These options keep your meal tasty and exciting. To make your meal spicy, add different peppers. You could use: - Jalapeños - Serrano peppers - Chipotle peppers These will bring heat and flavor. If you want a global twist, try adding: - Teriyaki sauce for a sweet touch - Lemon herb seasoning for brightness These flavors will take your dish to a new level. For gluten-free options, ensure you use gluten-free soy sauce if you add it. This keeps your meal safe for those with gluten allergies. If you want lower carbs, skip the potatoes. Instead, use: - Zucchini noodles - Riced cauliflower These swaps help cut the carbs while still providing a filling meal. To keep your chicken broccoli potato meal fresh, store it in the fridge. Use airtight containers for best results. This prevents moisture loss and keeps flavors intact. Allow the meal to cool before sealing the containers. This step helps avoid condensation and soggy food. If you want to freeze portions, use freezer-friendly bags or containers. Remove as much air as possible to prevent freezer burn. Label each bag with the date for easy tracking. For the best taste, keep the meal in the fridge for up to four days. The broccoli and chicken can stay fresh for this time if stored correctly. If you freeze the meal, it can last up to three months. Watch for signs of spoilage. If the chicken smells sour or the broccoli looks mushy, it’s time to toss it out. Trust your senses; they are great guides. When you’re ready to eat, reheat your meal in the microwave. Use a microwave-safe dish and cover it to keep moisture in. Heat in short bursts, stirring in between. This ensures even warming. For a crispy finish, try reheating in an oven. Preheat it to 350°F (175°C). Place the meal on a baking sheet for about 15 minutes. This way, your potatoes stay crispy and golden. Adding a splash of olive oil before reheating can enhance the flavor. Can I prep this meal in advance? Yes, you can prep this meal ahead of time. Just follow the recipe steps and store the food in airtight containers. This meal keeps well for several days. How long can I store it in the fridge? You can store this chicken, broccoli, and potato meal in the fridge for up to four days. Make sure to seal the containers tightly to keep it fresh. What is the best way to cook potatoes? The best way to cook potatoes is by roasting them. Cut them into even pieces, toss them with olive oil and spices, and bake until golden brown. This gives them a nice texture. How do I know the chicken is fully cooked? To check if the chicken is fully cooked, use a meat thermometer. The internal temperature should reach 165°F (75°C). If you don’t have a thermometer, ensure the chicken is no longer pink and the juices run clear. Caloric breakdown of one serving One serving of this meal is about 400 calories. This includes chicken, broccoli, and potatoes, making it a filling option. Protein content and health benefits Each serving provides around 30 grams of protein. Chicken is a great source of lean protein, which helps build muscles and keeps you full longer. Broccoli adds vitamins and minerals, making this meal both tasty and healthy. This blog post covered a complete guide to meal prepping a healthy dish. We explored key ingredients like chicken, broccoli, and potatoes. We discussed simple cooking steps and gave tips for perfecting your prep work. Variations offered fun ways to customize your meal. Lastly, we shared storage tips to keep your food fresh. Remember, meal prep saves time and supports good eating habits. Use these ideas to make cooking easier and more enjoyable. Embrace your creativity in the kitchen!$

Hearty Chicken & Broccoli Potato Bowls

A delicious and nutritious meal featuring chicken, broccoli, and potatoes, perfect for meal prep.

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Prep Time 10

Cook Time 30

Total Time 40

Course Main Course

Cuisine American

Servings 4

Calories 400 kcal

Ingredients

2 cups broccoli florets
2 medium potatoes, diced
1 lb boneless, skinless chicken breasts, cut into cubes
3 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon onion powder
1 teaspoon smoked paprika
½ teaspoon black pepper
to taste salt
1 tablespoon lemon juice
½ teaspoon red pepper flakes (optional, for heat)
to taste fresh parsley, chopped (for garnish)

Instructions

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
In a large bowl, combine the diced potatoes, broccoli florets, and olive oil. Add salt, black pepper, onion powder, and smoked paprika. Toss until the vegetables are well-coated in oil and spices.
Spread the potato and broccoli mixture evenly on one side of the prepared baking sheet.
In the same bowl, add the cubed chicken, minced garlic, lemon juice, and optional red pepper flakes. Season with salt and toss until the chicken is well-coated.
Place the seasoned chicken on the other side of the baking sheet, away from the veggies.
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 75°C) and the potatoes are tender and golden brown.
Once done, remove from the oven, and let it cool slightly.
Divide the chicken, broccoli, and potatoes into meal prep containers, and garnish with freshly chopped parsley before sealing.

Notes

Feel free to adjust the spices according to your taste.

Keyword broccoli, chicken, meal prep, potatoes