PREP TIME5 minutes
COOK TIME15 minutes
TOTAL TIME20 minutes
2 WW Points
Makes: 2 servings
Ingredients
2 Medium Skinless/Boneless Chicken Breasts (Chopped)
1 cup Red Bell Pepper
½ Onion (Chopped)
1 Zucchini (Chopped)
1 cup Broccoli Florets
½ cup Plum Tomatoes (Chopped)
2 tbsp Olive Oil
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
½ tsp Salt
½ tsp Black Pepper
1 tsp Italian Seasoning
¼ tsp Paprika
Instructions
Preheat oven to 500 degrees.
Prep a medium roasting pan with nonstick baking spray.
Add olive oil, salt, pepper, Italian seasonings, and paprika in a small bowl. Stir to blend.
Add the chopped chicken and veggies in a roasting pan.
Pour the oil and seasoning mixture over the chicken and veggies.
Stir to cover the chicken and veggies with the olive oil mixture. Bake at 500 degrees for 15 minutes.
Check to see that the veggies are charred and the chicken is cooked. If not, return to the oven.
If the chicken and veggies are cooked, plate and serve.
Enjoy!
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Weight Watchers-Friendly Healthy Roasted Chicken and Veggies: A Nutritious Delight
Introduction:
Welcome to a wholesome and satisfying meal that aligns perfectly with your Weight Watchers (WW) goals—our Healthy Roasted Chicken and Veggies. This dish is a delicious and nutritious choice, ideal for lunch or dinner, offering a balance of lean protein and fresh vegetables, all roasted to perfection. Designed with WW guidelines in mind, this recipe ensures you can enjoy a flavorful and filling meal while keeping your SmartPoints in check. This detailed guide will walk you through each step of the preparation process, including ingredient measurements, cooking techniques, and valuable tips to make the most of this healthy recipe.
Ingredients:
For the Roasted Chicken:
4 boneless, skinless chicken breasts (about 1.5 lbs or 680 g)
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried rosemary
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
1 teaspoon dried thyme
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
For the Roasted Vegetables:
2 cups (240 g) baby carrots
2 cups (300 g) broccoli florets
1 red bell pepper, cut into bite-sized pieces
1 yellow bell pepper, cut into bite-sized pieces
1 medium red onion, cut into wedges
2 tablespoons olive oil
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
For Garnishing (Optional):
Fresh parsley, chopped
Lemon wedges (for a zesty touch)
Instructions:
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Preheat the Oven:
Begin by preheating your oven to 400°F (200°C). This temperature is ideal for roasting both the chicken and vegetables, allowing for a perfectly crisp and flavorful outcome.
Prepare the Chicken:
Pat the chicken breasts dry with paper towels. This step helps to ensure a crispy exterior. Place the chicken breasts on a cutting board or a large plate.
Season the Chicken:
In a small bowl, mix together 2 tablespoons of olive oil, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of dried rosemary, 1 teaspoon of dried thyme, 1/2 teaspoon of paprika, 1/2 teaspoon of black pepper, and 1/2 teaspoon of salt.
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Rub this seasoning mixture evenly over both sides of the chicken breasts. Make sure to coat each piece thoroughly for maximum flavor.
Prepare the Vegetables:
Wash and prepare the vegetables. Cut the red and yellow bell peppers into bite-sized pieces, slice the red onion into wedges, and ensure the baby carrots and broccoli florets are ready for roasting.
Season the Vegetables:
In a large mixing bowl, toss the prepared vegetables with 2 tablespoons of olive oil, 1 teaspoon of dried oregano, 1/2 teaspoon of garlic powder, 1/2 teaspoon of black pepper, and 1/2 teaspoon of salt. Ensure all the vegetables are well coated with the seasoning.
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Arrange on Baking Sheet:
Place the seasoned vegetables in a single layer on a large baking sheet or roasting pan. Arrange the chicken breasts in the center of the baking sheet, surrounded by the vegetables. This allows the flavors to meld together as they roast.
Roast the Chicken and Vegetables:
Place the baking sheet in the preheated oven and roast for 25-30 minutes. The cooking time may vary depending on the size of the chicken breasts and the cut of the vegetables. To ensure even cooking, turn the vegetables halfway through the roasting time.
Check for Doneness:
Use a meat thermometer to check the internal temperature of the chicken. The chicken is done when it reaches an internal temperature of 165°F (74°C). The vegetables should be tender and slightly caramelized.
Rest and Slice:
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Once cooked, remove the baking sheet from the oven and let the chicken rest for 5 minutes before slicing. This resting period helps the juices redistribute, resulting in moist and flavorful chicken.
Serve:
Slice the roasted chicken breasts and serve alongside the roasted vegetables. Garnish with freshly chopped parsley and lemon wedges if desired. The lemon adds a bright, fresh flavor that complements the roasted dish beautifully.
Optional Additions:
For extra flavor, consider drizzling a small amount of balsamic glaze over the vegetables before serving. Ensure that any additional toppings fit within your SmartPoints budget.
Storage:
Store any leftovers in an airtight container in the refrigerator for up to 4 days. This dish also freezes well; place it in a freezer-safe container and store for up to 3 months. Reheat in the oven to maintain texture and flavor.
Nutritional Information (Per Serving, Based on 4 Servings):
Calories: 350 kcal
Fat: 15 g
Carbohydrates: 25 g
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Fiber: 6 g
Net Carbs: 19 g
Protein: 30 g
SmartPoints (WW): Approximately 6 SmartPoints per serving (This estimate is based on using olive oil and the specified vegetables. SmartPoints may vary based on specific products and brands.)
Additional Tips:
Vegetable Variations: Feel free to swap out vegetables based on your preferences or what you have on hand. Other great options include zucchini, asparagus, or sweet potatoes. Adjust the seasoning as needed.
Cooking Methods: If you prefer a more hands-off approach, you can use a slow cooker or Instant Pot for this recipe. Adjust the cooking times according to your appliance’s instructions.
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Flavor Enhancements: Add a touch of heat by sprinkling a pinch of red pepper flakes over the chicken and vegetables before roasting. Just be mindful of any additional SmartPoints.
Meal Prep: This dish is perfect for meal prep. Prepare a batch at the beginning of the week for easy, grab-and-go lunches or dinners. It can be enjoyed cold or reheated.
Low-Fat Substitutes: To reduce fat further, consider using a lower amount of olive oil or substituting with a cooking spray. Ensure that any substitutions align with your SmartPoints plan.
Serving Suggestions: Pair this roasted chicken and veggies with a side of quinoa or a fresh green salad to round out the meal. A light vinaigrette or lemon juice can enhance the salad without adding significant SmartPoints.
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
Conclusion:
Our Weight Watchers-Friendly Healthy Roasted Chicken and Veggies recipe is a versatile and satisfying choice that fits seamlessly into your WW meal plan. With a focus on lean protein and colorful vegetables, this dish offers a balanced approach to healthy eating while keeping your SmartPoints in check. Enjoy the simplicity of roasted chicken and vegetables, knowing that this meal supports your wellness goals and provides delicious, nourishing food. Whether you’re preparing for a family dinner or meal prepping for the week, this recipe is sure to become a staple in your healthy eating routine.
Free Keto Meal Plan : WEIGHT WATCHERS MEAL PLAN FOR BEGINNERS STEP BY STEP GUIDE
