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Flavorful Chicken, Veggies, and More

A flexible and mouthwatering recipe featuring juicy herb-seasoned chicken, colorful roasted vegetables, and crispy fried fish, perfect for busy weeknights and meal prepping.
Print Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 475
Ingredients Method Notes

Ingredients
  

Proteins
  • 4 pieces Chicken breasts or thighs Herb-seasoned
  • 4 ounces Fried Fish (cod recommended) Your choice of fish
  • 1 pound Ground meat (beef, chicken, or turkey) Optional protein addition
Vegetables
  • 2 cups Carrots, sliced
  • 2 cups Asparagus, trimmed
  • 2 medium Potatoes For mashing or roasting
  • 1 cup Broccoli Steamed
  • 1 cup Corn Fresh or canned
  • 1 cup Cassava A fun starchy option
  • 1 medium Sweet Potato For mashing or roasting
  • 1 cup Lettuce, shredded For fresh salads
  • 1 medium Tomato, diced
  • 1 medium Onion, thinly sliced
  • 1 medium Avocado For topping
Grains and Legumes
  • 2 cups Rice (white or brown)
  • 1 cup Beans (black or pinto)
Seasoning and Oil
  • 3 tablespoons Olive oil For seasoning
  • to taste Salt and pepper For seasoning
  • 1 lime Lime juice For a zesty kick

Method
 

Preparation
  1. Preheat your oven to 375°F (190°C).
  2. Season the chicken with salt, pepper, and any herbs you fancy—thyme and rosemary are recommended.
  3. Place the chicken on a baking tray and bake for 25-30 minutes or until cooked through (165°F/74°C internal temperature).
Cooking
  1. Prepare the fish by coating it lightly in seasoned flour. Fry in a medium-heated pan for 4-5 minutes per side until golden brown.
  2. Toss carrots and asparagus with olive oil, salt, and pepper. Roast alongside the chicken for about 20-25 minutes.
  3. Cook rice following package instructions.
  4. Boil corn and cassava in a pot of water for 10-15 minutes until tender.
  5. Roast or boil sweet potatoes, cooking for 25-30 minutes when roasting.
  6. Steam or boil broccoli until bright green and tender, about 5-7 minutes.

Notes

Chop veggies on the weekend to save time. You can substitute proteins and add your favorite spices for personalization.