This healthy and balanced meal combines nutritious vegetables, lean protein, and a wholesome starch, offering a delicious and filling dish that provides energy and essential nutrients. It’s simple to prepare and perfect for lunch or dinner.
Ingredients
- Vegetables:
- 1 cup broccoli florets
- 1 cup carrots, sliced
- 1 zucchini, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Protein:
- 2 skinless, boneless chicken breasts (or tofu for a plant-based option)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Starch:
- 1 cup cooked quinoa (or brown rice, or roasted sweet potatoes)
- 1 teaspoon olive oil (optional)
- Salt to taste
Instructions
- Prepare the vegetables:
- Preheat the oven to 400°F (200°C).
- Toss the broccoli, carrots, and zucchini with olive oil, salt, and pepper.
- Spread the veggies on a baking sheet and roast for 20-25 minutes until they are tender and slightly golden.
- Cook the protein:
- While the vegetables are roasting, season the chicken breasts (or tofu) with garlic powder, smoked paprika, salt, and pepper.
- Heat olive oil in a skillet over medium heat.
- Cook the chicken breasts for 6-7 minutes on each side until fully cooked and golden brown. For tofu, cook for 3-4 minutes on each side until crispy.
- Prepare the starch:
- If using quinoa, cook according to package instructions. Once cooked, fluff with a fork and season with a drizzle of olive oil and salt, if desired.
- Alternatively, you can use brown rice or roasted sweet potatoes.
- Assemble the meal:
- Serve the chicken breasts (or tofu) alongside the roasted vegetables and quinoa (or your chosen starch).
- Drizzle with a little olive oil or a squeeze of lemon juice for extra flavor.
Enjoy your healthy, balanced meal!
This meal is nutrient-dense, rich in vitamins, minerals, lean protein, and fiber, making it a great option for those seeking a balanced diet.