EZ Diet Meal Idea – Roasted Chicken & Vegetables in 30 Minutes

by EzekielDiet.com
Posted on Jun 02, 2019

EZ Diet Note:  If you’re looking for something new and different for dinner try roasted chicken and vegetables. About 30 minutes prep time and 30 minutes to roast.

I originally bought this non-stick roasting pan with a rack for like $12.96 at Walmart (Target has them at the same price) for roasting chicken wings at 425 degrees for 30 minutes.

I also discovered it’s a great way to roast a whole pack of chicken breasts or thighs at 425 degrees for 30 minutes.  What I really like about this pan is the easy cleanup using aluminum foil without it touching the meat. The rack keeps the chicken up a half inch to roast chicken uniformly. Plus I’ve never roasted chicken like this with uncooked pink meat. It’s always done perfect. No flipping, turning. Just put it in the oven set the timer and wait for the timer to tell me when to pull it out.

Don’t buy  a contaminated rotisserie chicken when you can make your own so easily using cleaner chicken. And it won’t be roasted dry or over-cooked.

What is the difference between Roasting and Baking?

Roasting requires a higher temperature (400°F and above) to create a browned, flavorful “crust” on the outside of the food being cooked, while baking occurs at lower oven temperatures (up to 375°F). Covered pan: Roasting is typically done in an open, uncovered pan, while items that are baked may be covered. Remember: parchment paper will burn at 450 degrees.

Roasting Vegetables

Then I did some research on roasting vegetables and discovered they also roast at 425 degrees for about 30 minutes. I thought that’s the same roast time and temperature as roasting a chicken. If you combine the chicken and the vegetables in the oven at the same time you have a finished delicious roasted meal in 30 minutes plus prep time.

Start preheating the oven to 425 degrees.

Roasted Vegetables

Clean, peel sweet potatoes, garlic etc, dry everything well and add to a large mixing bowl:

1 peeled sweet potato,

3 celery stalks,

a wide slice of red, yellow and green bell pepper,

a quarter purple onion,


6 or 7 cloves of garlic,

brussel sprouts

or your vegetables of choice.

Pour 2 or 3 tablespoons of olive oil, add garlic powder, pepper, Himalayan sea salt and turn with tongs in mixing bowl until it’s all coated.  Cover baking sheet  with parchment paper (I fold two sides to keep it flat). Make sure the vegetables don’t touch on the baking sheet or they’ll steam. Use a baking sheet with short sides to allow steam to flow away from the vegetables. I use larger slices of onion as caps to protect the broccoli spears from burning. You can roast another 10 minutes if you want them more burned. I’m trying to maintain nutrients so I’m just lightly roasting.

Use the same mixing bowl with leftover olive oil and seasoning to mix and season chicken. Turn with same tongs.

Roasted Chicken

Open a package of chicken, clean, dry, season in the same mixing bowl and add to the roasting pan. I add a hickory flavor marinade and low sodium BBQ sauce with garlic powder, pepper and Himalayan pink salt then turn with tongs. The BBQ sauce will give you a browned flavorful crust.

Slide both into the oven while it’s still preheating. Once the buzzer indicates it’s 425 degrees I set the timer for another 25 minutes. It’s a perfect meal for 2. Or a meal for 4 if you add a salad.  In diet mode limit the chicken to one piece. Maintenance mode can include 2. I normally skip Ezekiel Bread when I’m using sweet potatoes.

Clean up

What I like about this meal is the easy cleanup. After roasting, the aluminum foil and parchment paper are thrown away leaving minimal cleanup on the rack and pans.

Pack of 3 steel baking sheets $4.96 at Walmart:


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