As we continue to explore delicious, health-focused meals that complement our 6-Week Summer Fitness Challenge, this week we feature a dish that combines robust flavours with nutritional benefits: Roasted Chicken with Spiced Carrots and Crisp Green Beans. This meal is simple to prepare, packed with flavour, and perfect for two servings, making it an excellent choice for a nourishing dinner.
Ingredients:
2 servings
- Chicken Breasts: 2 large chicken breasts
- Carrots: 150g, peeled and cut into sticks
- Green Beans: 150g, trimmed
- Potatoes: 200g, diced
- Olive Oil: 2 tablespoons
- Paprika: 1 teaspoon
- Garlic Powder: 1/2 teaspoon
- Mustard Seeds: 1/2 teaspoon
- Salt and Pepper: to taste
Instructions:
- Preheat the Oven:
- Set your oven to 200°C (400°F). This high temperature is ideal for roasting, ensuring your vegetables and chicken cook to perfection.
- Prepare the Vegetables:
- Toss the diced potatoes and carrot sticks in one tablespoon of olive oil, sprinkle with salt, pepper, paprika, and garlic powder. Spread them out on a baking tray in a single layer to ensure they roast evenly.
- Roast the Vegetables:
- Place the tray in the oven and roast for about 25-30 minutes, or until the carrots are tender and the potatoes are golden and crispy.
- Cook the Chicken:
- While the vegetables are roasting, heat the remaining olive oil in a pan over medium heat. Season the chicken breasts with salt, pepper, and a pinch of paprika. Cook each side for about 6-7 minutes or until fully cooked through and golden brown.
- Prepare the Green Beans:
- In a small pot, bring water to a boil. Add the green beans and a pinch of salt, cooking them for about 4-5 minutes until they are bright green and slightly tender. Drain and toss with mustard seeds for a burst of flavor.
- Serve:
- Arrange the roasted carrots and potatoes on a plate, place the cooked chicken breast alongside, and add a serving of green beans. The blend of spices and textures makes this dish a delightful and balanced meal.
Nutritional Values (per serving)
- Calories: Approximately 550 kcal
- Protein: 34g
- Fat: 22g
- Carbohydrates: 50g
- Fiber: 6g
- Sugar: 8g
Why This Dish is Great for the Challenge:
This meal is not only fulfilling but also aligned with fitness goals, providing a balanced mix of protein, healthy fats, and carbohydrates. The chicken offers a high-quality protein source essential for muscle repair, while the vegetables deliver fiber, vitamins, and minerals needed for overall health. The addition of spices not only enhances flavor but also offers anti-inflammatory benefits.
Enjoy this delicious roasted chicken with spiced carrots and green beans as part of your weekly meal plan to stay energized and satisfied while meeting your fitness and health goals.
SUMMER CHALLENGE:
Join the Boogie Bounce Summer Challenge 2024 by downloading the Boogie Bounce mobile app, subscribing to our Youtube channel, and joining our Boogie Bounce Official at Home Facebook group, for more recipes and free weekly workouts!
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