Chicken and Roasted Vegetable Bowls
These Chicken and Roasted Vegetable Bowls are fresh, wholesome, and packed with nutrition! Marinated chicken breast tenderloins are quickly cooked and served over rice with a colorful mix of roasted vegetables.
Servings: 5
Calories: 432kcal
Ingredients
For the Marinated Chicken
- 1 ¼ pounds chicken breast tenderloins about 10 tenderloins
- ½ of a lemon juiced
- 3 tablespoons olive oil divided
- 1 tablespoon dijon mustard
- 1 teaspoon minced garlic
- 1 tablespoon fresh minced rosemary or 1 teaspoon dried
- ¾ teaspoon kosher salt
- freshly ground black pepper to taste
For the Vegetables
- 1 large red-skinned sweet potato about 1 to 1¼ pounds
- 3 tablespoons olive oil divided
- ½ teaspoon cumin
- ¼ teaspoon granulated garlic or garlic powder
- ½ teaspoon fine ground sea salt divided
- Freshly ground black pepper to taste, divided
- 1 bunch asparagus woody ends removed and cut into 1-inch pieces
- 1 large red bell pepper chopped into big pieces (about 1 ½-inch)
For the Bowls
- 2 cups cooked brown or white rice or cauliflower rice for paleo and low-carb
- Jalapeno ranch dressing optional
- Balsamic glaze Like Nonna Pia's, optional
Instructions
Marinate the Chicken
- Place the chicken tenderloins in a gallon size zippered food storage bag. Combine 2 tablespoons olive oil (reserve 1 tablespoon for cooking the chicken) with the remaining marinade ingredients in a small bowl and pour over the chicken tenderloins in the bag. Press out as much air as possible, seal the bag, and refrigerate for at least an hour or up to 8 hours.
Roast the Veggies
- Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with nonstick cooking spray. Start the rice while the oven preheats.
- Peel the sweet potatoes, cut into 1-inch chunks, and transfer them to a medium bowl. Add 2 tablespoons oil, cumin, granulated garlic, and salt and pepper, to taste. Transfer to the prepared baking sheet and roast in the oven for 15 minutes.
- Place the asparagus and bell pepper in the empty bowl and toss with the remaining 1 tablespoon oil and salt and pepper, to taste. Set aside.
Cook the Chicken
- While the sweet potatoes are roasting, heat the remaining 1 tablespoon olive oil in a large nonstick skillet over MEDIUM heat. Add the chicken and cook until browned and cooked through, approximately 4 to 5 minutes, per side. Remove the pan from the heat, transfer the chicken to a plate and tent with foil to keep warm.
Finish the Veggies
- After the sweet potatoes have roasted for 15 minutes, remove the baking pan from the oven, stir and push them over to one side of the pan. Pour the asparagus and peppers on the other side of the pan and return it to the oven. Roast for an additional 12 to 15 minutes, or until the veggies are fork tender, stirring once or twice through the remaining cooking time.
Assemble the Bowls
- In each bowl add a scoop of rice, 2 or 3 chicken tenderloins, some veggies, and drizzle with a little jalapeno Ranch and/or balsamic glaze, if you'd like.
Nutrition
Serving: 1bowl | Calories: 432kcal | Carbohydrates: 33g | Protein: 29g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 764mg | Potassium: 933mg | Fiber: 6g | Sugar: 6g | Vitamin A: 8679IU | Vitamin C: 61mg | Calcium: 61mg | Iron: 4mg