Chicken Tenders with Roasted Veggies.
Ingredients:
1 lb chicken tenders
2 tablespoons olive oil, divided
1 teaspoon paprika
1 teaspoon garlic powder
A teaspoon onion powder Salt and pepper
1 red bell pepper, sliced
A zucchini, sliced 1 red onion, cut into wedges
1 cup cherry tomatoes 1 tablespoon fresh parsley, chopped (optional)
Instructions:
Preheat Oven: Preheat your oven to 400°F (200°C). Season the Chicken:
In a bowl, toss the chicken tenders with 1 tablespoon of olive oil, paprika, garlic powder, onion powder, salt, and pepper, set it aside.
Prepare the Vegetables: On a large baking sheet, spread out the sliced bell pepper, zucchini, red onion, and cherry tomatoes. Finish by lightly pouring the remaining olive oil over the top, then season with a pinch of salt and pepper.
Toss to coat the veggies evenly. Roast the Chicken and Veggies: Add the seasoned chicken tenders on top of the vegetables.
Roast everything in the oven for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender and slightly caramelized.
Serve: Garnish with fresh parsley if desired, and serve immediately.
Benefits of Chicken Tenders with Roasted Vegetables
This recipe for Chicken Tenders with Roasted Vegetables offers a range of health benefits, making it an ideal meal for both lunch and dinner. Each ingredient contributes to a well-balanced, nutritious dish that is high in protein, vitamins, and healthy fats. Let’s break down the benefits of this recipe and explain why it’s a great choice for a healthy lifestyle.
Lean Protein from Chicken Tenders
Chicken tenders are a lean source of protein, which is essential for muscle growth, tissue repair, and maintaining a healthy metabolism. Each serving of chicken provides a significant amount of protein without excess fat, making it an excellent choice for those looking to maintain a lean physique. The body requires protein to build and repair tissues, produce enzymes and hormones, and support overall immune function. Since chicken tenders are low in fat, they provide protein without the added calories that come with higher-fat meats.
Rich in Vitamins and Minerals
The vegetables in this recipe, including red bell peppers, zucchini, red onions, and cherry tomatoes, are packed with essential vitamins and minerals. Red bell peppers, for example, are loaded with vitamin C, which boosts the immune system, promotes healthy skin, and supports eye health. Zucchini is high in vitamin A and antioxidants, which help combat inflammation and support healthy vision.
Red onions add flavor while delivering quercetin, an antioxidant that reduces inflammation and may lower the risk of heart disease. Cherry tomatoes are rich in lycopene, a powerful antioxidant that can reduce the risk of certain cancers and support heart health. These vegetables work together to provide a nutrient-dense meal that supports overall health.
Heart-Healthy Fats
This recipe uses olive oil, which is rich in monounsaturated fats. These fats are known to reduce bad cholesterol (LDL) levels and increase good cholesterol (HDL), which can lower the risk of heart disease. Olive oil also contains antioxidants and anti-inflammatory compounds, making it one of the healthiest oils to cook with. Including healthy fats in your diet is important for brain function, skin health, and hormone production, and olive oil provides these benefits without adding unhealthy saturated fats.
High in Fiber
The variety of vegetables in this dish provides a good amount of dietary fiber. Fiber is essential for maintaining healthy digestion, regulating blood sugar levels, and supporting heart health. Eating fiber-rich foods like vegetables helps promote feelings of fullness, which can aid in weight management. Fiber also plays a key role in lowering cholesterol levels and reducing the risk of cardiovascular disease.
Low in Carbohydrates
This meal is low in carbohydrates, making it a great option for those following a low-carb or ketogenic diet. Since it focuses on lean protein and vegetables, you get a nutrient-dense meal without excess carbs. For those watching their carbohydrate intake or managing blood sugar levels, this dish is a fantastic way to enjoy a flavorful meal while keeping carbs in check.
Supports Weight Loss
Since this recipe is low in calories and high in protein, it’s perfect for those looking to lose or maintain weight. Protein-rich foods like chicken tenders help increase satiety, meaning you feel fuller for longer, which can reduce the likelihood of overeating. Roasted vegetables are low in calories but high in volume, making them filling and satisfying. Additionally, the fiber content from the vegetables helps control hunger and cravings, supporting weight management goals.
Easy to Prepare and Customize
With minimal prep time and just a few steps, you can have a healthy meal ready in less than 30 minutes. It’s perfect for busy weeknights when you need something nutritious but don’t have much time to cook.
Additionally, this recipe is highly customizable. You can swap out the vegetables based on what you have on hand or prefer. For example, you can add broccoli, carrots, or Brussels sprouts to increase the variety of nutrients. You can also adjust the seasoning to suit your taste, adding herbs like thyme or rosemary for extra flavor.
Nutrient-Dense and Satisfying
This meal is nutrient-dense, meaning it provides a high amount of vitamins, minerals, and other beneficial compounds in relation to its calorie content. The combination of lean protein, heart-healthy fats, fiber-rich vegetables, and a variety of antioxidants makes this dish incredibly satisfying while being low in calories.
You get a full, balanced meal that supports your health without overloading on empty calories.
Ideal for Meal Prep
Chicken tenders with roasted vegetables also work great for meal prep. You can easily make a large batch, divide it into portions, and store it in the refrigerator for up to four days. This makes it a convenient option for busy individuals who want to have healthy meals ready to go throughout the week. The flavors hold up well in the fridge, and the meal can be quickly reheated without losing its taste or texture.
A Balanced, Wholesome Meal
Overall, this recipe delivers a perfect balance of lean protein, healthy fats, and fiber-rich vegetables. It’s a wholesome meal that can help you meet your nutritional needs while being easy to prepare and delicious to eat. Whether you’re looking for a quick weeknight dinner or a meal-prep option for the week, chicken tenders with roasted vegetables provide the nourishment your body needs while keeping you satisfied and energized.