1 Pan Rainbow Chicken
Eat the rainbow with this easy 1 pan meal full of veggies, protein, and flavor.
Did your mom ever tell you to “eat the rainbow”?
Probably not if you’re of my generation, but it’s something I’m encouraging with my kids. And trying to do more of myself, if I’m being honest…
If you’re following my Plate Method for weight loss, this recipe perfectly fits the 75% veggies + 25% protein proportions. Be sure to add any seasonings, garnishes, & sauces (be mindful of heavy, high-calorie sauces) to make the meal pop with flavor!
Kid-Friendly Mod: Serve it deconstructed - with 1 piece of each ingredient. Serve with at least 1 safe food that you’re fairly confident they’ll eat to boost their bravery to try the rest of their meal. This would be a great meal to serve with rice / pasta / or mac n cheese if any of those are safe foods for your kiddos!
These ingredients can be easily modified to your preferences or what you have on hand. The goal of this meal is to diversify those colors!
Ingredients:
1 tbs sesame oil
2 tbs liquid aminos (or soy sauce)
2 tbs honey
2 red bell peppers (diced)
2 yellow bell peppers (diced)
3 carrots (or 1/2 bag baby carrots, sliced)
½ head broccoli (cut)
2 red onions (diced)
Parsley
1 lb chicken
Salt, pepper, fave seasoning
Steps:
Preheat the oven to 400°F and prepare a lined baking sheet.
Place the chicken into a ziploc bag or a bowl. In a separate small bowl, whisk together the sesame oil, liquid aminos/soy sauce, and honey. Mix the sauce with the chicken and marinate in the refrigerator.
Arrange the bell peppers, carrots, broccoli and red onion on the baking sheet. Drizzle olive oil over the vegetables and toss gently to coat; season with any additional seasonings, if desired.
Roast the vegetables for about 7-10 minutes. Add the marinated chicken to the pan and roast for an additional 12-15 minutes until chicken is cooked through and veggies are tender.
Sprinkle with parsley and any other sauces (go easy) before serving.
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