Baked Chicken and Veggies

Ingredients

• 4 mediumcarrots, cut into 5 cm pieces
• 2 smallsweet potatoes, peeled, halved lengthways and cut into 2.5 cm slices
• 2 mediumcelery stalks, cut into 2.5 cm pieces
• 1 mediumonion, sliced
• 113 g (4 oz)boneless, skinless chicken breast
• 60 ml (¼ cup)orange juice
• 120 ml (½ cup)water
• 2 mediumoranges, peeled and chopped
• 2fresh rosemary sprigs
• to tastesea salt or Himalayan salt
• optional, to tasteblack pepper

Instructions

1. 1

   Preheat the oven

   Heat the oven to 180°C (350°F).

2. 2

   Arrange the ingredients

   Put the carrots, sweet potatoes, celery, onion and chicken in a large ovenproof roasting pan.

3. 3

   Add the flavourings

   Pour over the orange juice and water, then add the chopped oranges and rosemary. Season with salt and pepper if desired.

4. 4

   Bake until cooked

   Bake for 35 to 45 minutes, basting occasionally, until the chicken is no longer pink in the middle and its juices run clear.

What is baked chicken and veggies?

This American-style oven meal cooks chicken and vegetables together in a roasting pan, with citrus and herbs for flavour. It is a straightforward approach to a complete meal, with little preparation beyond cutting the ingredients and arranging them in the pan.

Orange juice and chopped oranges bring a sweet, tangy contrast to the earthy root vegetables, while rosemary adds a savoury, aromatic note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 161 calories, 9g protein, 31g carbs, 1g fat.

The sweet potatoes, carrots, oranges and orange juice provide most of the carbohydrates, while the chicken supplies the protein. The chicken and vegetables contribute relatively little fat as listed; pair the dish with a green salad or another non-starchy vegetable for a more varied plate.

Preparing the vegetables

Cut evenly: Aim for pieces of similar size within each vegetable so they cook at a comparable pace. The recipe calls for 5 cm carrot pieces and 2.5 cm sweet potato and celery pieces.

Layering: Arrange everything in the roasting pan with the chicken, keeping the pieces spread out rather than piled high where possible.

The citrus and rosemary

Orange: The juice and chopped fruit both go into the pan, adding liquid and citrus flavour as the dish bakes. Peel the oranges before chopping, as specified in the recipe.

Rosemary: Add the fresh sprigs with the other flavourings. Their flavour infuses the cooking liquid and vegetables during roasting.

Basting and doneness

Baste occasionally: Spoon some of the liquid in the pan over the ingredients during baking, as directed. This helps distribute the citrusy cooking juices.

Check the chicken: The recipe gives a 35 to 45 minute baking window. Look for chicken that is no longer pink in the middle and whose juices run clear.

Timing the bake

Oven temperature: Bake at 180°C (350°F), allowing 35 to 45 minutes once the pan is in the oven. The exact time can vary with the size of the chicken piece and the way the ingredients are arranged.

Keep an eye on the vegetables as well as the chicken. If the chicken reaches the recipe's doneness cues before the vegetables are tender, avoid continuing to cook the chicken unnecessarily.

What to serve with it

The chicken and vegetables make a meal on their own, with the orange-scented liquid adding moisture and flavour. Spoon some of the pan juices over each serving.

For a more substantial plate, serve alongside bread or a simple grain; for a lighter accompaniment, add a crisp green salad.

Recipe notes & tips

• Cut the vegetables to the sizes given so they are more likely to cook evenly.
• Use a large roasting pan so the ingredients are not crowded into a deep pile.
• Add the salt and pepper only if you want them, as both are optional in the method.
• Baste occasionally with liquid from the pan during the bake.
• Check the chicken in the middle of the stated baking window, then continue as needed up to 45 minutes.

Variations

• Use dried rosemary: Substitute a small amount for the fresh sprigs, adding it with the other seasonings.
• Add garlic: Include peeled garlic cloves in the pan for a more savoury flavour.
• Change the citrus: Use lemon in place of some of the orange for a sharper note.
• Add parsnips: Replace some of the carrots with similarly sized parsnip pieces.
• Add black pepper: Use the optional pepper for a gentle warming note.

Common mistakes to avoid

• Uneven cuts: Large pieces may take longer to cook; keep pieces of each vegetable close to the specified size.
• Crowded pan: Ingredients may cook less evenly when piled up; use a large roasting pan and spread them out.
• Skipping the basting: The recipe calls for occasional basting; spoon some pan liquid over the ingredients as they bake.
• Guessing doneness by time alone: Check that the chicken is no longer pink in the middle and its juices run clear.
• Overbaking the chicken: Begin checking within the 35 to 45 minute window and stop once the stated doneness cues are met.

How to store

Refrigerate leftovers in a covered container and use within 3 to 4 days. Reheat until piping hot throughout, adding a splash of water if the pan juices have thickened.

Frequently asked questions