Lemon Chicken with Roasted Veggies
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A wholesome, high-protein dinner plate featuring juicy blackened lemon chicken, crispy parmesan broccoli, and sweet honey-glazed carrots—all roasted on one tray!
Macros: Calories: 520 Protein: 43g Carbs: 28g Fat: 28g
Serving Size: 1 plate (serves 3)
Ingredients
1.5 lbs boneless skinless chicken thighs
1 tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste
1 lemon, sliced
1 tbsp fresh parsley, chopped (for garnish)
For the Parmesan Crusted Broccoli:
4 cups broccoli florets
1 tbsp olive oil
1/2 tsp garlic powder
Salt and pepper to taste
1/4 cup grated parmesan cheese
For the Honey Glazed Carrots:
4 large carrots, peeled and halved
1 tbsp olive oil
1 tbsp honey
1/2 tsp garlic powder
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions
Preheat Oven to 400°F (200°C) and line a baking sheet with parchment paper.
Prep the Chicken: Pat chicken thighs dry. In a bowl, mix paprika, garlic powder, onion powder, thyme, cayenne, salt, and pepper. Rub onto chicken.
Sear the Chicken: Heat olive oil in a skillet over medium-high. Sear chicken 2–3 minutes per side until browned. Transfer to baking sheet and top with lemon slices.
Toss the Broccoli: Mix broccoli with olive oil, garlic powder, salt, pepper, and parmesan. Add to tray beside the chicken.
Glaze the Carrots: Toss carrots with olive oil, honey, garlic powder, salt, and pepper. Place on the other side of the tray or use a second tray if needed.
Bake everything for 20–25 minutes, or until the chicken reaches 165°F internally and vegetables are tender and golden.
Serve one chicken thigh with broccoli and carrots. Garnish with parsley and a fresh squeeze of lemon.
One-tray meals are an excellent way to save time while still enjoying a flavorful, healthy dinner. This recipe features tender blackened lemon chicken thighs that are rich in protein, essential for muscle growth and repair. To prepare the chicken, seasoned with smoked paprika and garlic powder creates a deep flavor that pairs beautifully with the fresh lemon slices. This adds a burst of citrus that enhances the overall profile of the dish. The chicken is accompanied by crispy parmesan broccoli, which provides fiber and essential vitamins. The added parmesan offers a savory crunch that complements the vegetables' texture. Meanwhile, sweet honey-glazed carrots introduce a delightful sweetness, balancing the savory elements of the dish. They not only add color but also contribute vitamins and antioxidants, making your meal more nutritious. Using just one tray for cooking means minimal cleanup, making this recipe ideal for busy weeknights or meal prepping. With only 520 calories per serving and 43 grams of protein, it’s a satisfying option for those looking to maintain or build muscle while enjoying great flavors. This recipe embodies the essence of healthy cooking—simple, nutritious, and delicious. Enjoy your one-tray lemon chicken dinner tonight!
Can I use chicken breast instead?