Carve out 20 minutes on Sunday and you can have lunch for the entire week. Yes, seriously. No gimmicks here — just fast and easy cooking at its finest. Toss cubes of chicken with tons of colorful vegetables, smashed garlic cloves, and chopped fresh rosemary (or dried Italian seasoning if you already have that on hand) and roast everything on a sheet pan. In next to no time you have a good-for-you, protein-packed meal that can be portioned out and taken to work throughout the week — or eaten as a quick dinner, too, of course.
Shockingly High Heat is the Secret to Faster Meal Prep
We're big fans of meal prep here at Kitchn (check out our Power Hour Meal Prep series), and we're even bigger fans of super-speedy meal prep. You can either cook this dish from beginning to end during your meal prep, or chop the chicken, broccoli, and bell peppers (sometimes I throw in a red onion, too) during the prep time, store in the fridge, then toss everything into the oven for a warm dinner on a weeknight.
Regardless of when you roast the chicken and veggies, we cranked up the heat to shave off time. While we usually roast chicken and vegetables between 350°F and 400°F, we turned the oven all the way up to 500°F for this recipe. You might worry that such high heat would result in dry chicken and burnt veggies, but that's far from the case. Instead, since they cook so fast that the chicken is nice and juicy and the vegetables are tender-crisp.
Baked Chicken and Veggies
Serves 4 to 6
Prep time: 5 minutes to 10 minutes ; cooking time: 15 minutes to 20 minutes
1 1/2 pounds
boneless, skinless chicken breasts, cut into bite-sized pieces
1 1/2 pounds
broccoli, cut into bite-sized florets
2 (8-ounce) bags
mixed baby bell peppers (or 2 large bell peppers), cut into 1-inch chunks
coarsely chopped fresh rosemary leaves, or 1 teaspoon dried Italian seasoning or Italian herb blend
freshly ground black pepper
Arrange a rack in the middle of the oven and heat to 500°F. Place a rimmed baking sheet in the oven while it is heating.
Place all the ingredients in a large bowl and toss to combine. Remove the hot baking sheet from the oven. Add the chicken and vegetable mixture and arrange into a single layer.
Return to the oven and turn the heat down to 475°F. Roast, stirring halfway through, until the chicken is cooked through and the vegetables are tender, 15 to 20 minutes total.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.