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- 4 boneless, skinless chicken thighs - 3 tablespoons extra-virgin olive oil - 4 tablespoons freshly squeezed lemon juice - 4 cloves garlic, finely minced - 1 teaspoon smoked paprika - 1 teaspoon dried oregano - Sea salt and freshly ground black pepper, to taste - 2 cups broccoli florets, washed and trimmed - 1 cup cherry tomatoes, halved - 1 cup cooked quinoa (or option for brown rice) The main stars of this dish are the chicken thighs. They stay juicy and tender. The olive oil and lemon juice add great flavor. Fresh garlic gives it a nice kick. For seasonings, smoked paprika and oregano bring depth. They create a warm, rich taste. Don't forget the sea salt and black pepper. They enhance every bite. For the veggies, I love broccoli florets. They add a nice crunch. Cherry tomatoes burst with flavor when roasted. Pair these with quinoa or brown rice for a healthy base. This combination makes a bright and colorful meal. - Preheat the Oven Start by preheating your oven to 425°F (220°C). This step is key for even cooking. - Prepare the Marinade In a small bowl, mix together 3 tablespoons of olive oil, 4 tablespoons of lemon juice, and 4 minced garlic cloves. Add 1 teaspoon of smoked paprika, 1 teaspoon of dried oregano, and a pinch of sea salt and black pepper. Whisk until smooth. - Coat the Chicken Thighs Place 4 boneless, skinless chicken thighs in a large bowl or a zip-top bag. Pour half of the marinade over the chicken. Make sure each piece is well coated. - Marinate Duration Allow the chicken to marinate for at least 20 minutes at room temperature. This helps the chicken soak up all the great flavors. - Arrange Ingredients on the Baking Sheet Line a large baking sheet with parchment paper. After marinating, place the chicken in the center. In a separate bowl, toss 2 cups of broccoli florets and 1 cup of halved cherry tomatoes with the remaining marinade. Spread these around the chicken on the sheet. - Bake Until Done Bake everything for 25-30 minutes. Check that the chicken reaches an internal temperature of 165°F (75°C) and that the veggies are tender and slightly caramelized. Importance of Marinating Marinating the chicken is key. It helps the meat soak up all those zesty flavors. I suggest marinating for at least 20 minutes. If you have time, go longer! Overnight marinating boosts the taste even more. Use the marinade to coat the chicken well. This gives the chicken a bright, tangy flavor that shines through. Checking for Doneness It's important to check if the chicken is done. The safe internal temperature is 165°F (75°C). Use a meat thermometer for accuracy. You can also cut into the chicken. The meat should be no longer pink inside. Juices should run clear. This ensures the chicken is safe and tasty. Achieving Perfectly Roasted Vegetables To get the best veggies, cut them evenly. This helps them roast at the same rate. Spread them out on the pan without crowding. Crowded veggies steam instead of roast. Look for a slight char on the edges. This adds flavor and texture. Remember, the goal is tender veggies with a bit of caramelization. Ideal Bowl Assembly As you build your bowls, start with the grain base. Quinoa or brown rice both work well. Then, layer on the sliced chicken. Next, add the roasted broccoli and tomatoes. This creates a colorful and balanced meal. Finish with fresh parsley for a pop of color and taste. Lemon wedges are also great for that extra zing. Pairing Options with Sides You can serve these bowls with various sides. A simple green salad pairs well. You could also try a tangy slaw for crunch. For a heartier option, add some crusty bread. This makes the meal more filling. Enjoy mixing and matching to find your favorite combos! {{image_4}} You can change the proteins in this dish to suit your taste. - Chicken Breasts vs. Thighs Chicken thighs give a juicier bite. Breasts are leaner but can dry out. Both work well with the lemon garlic flavors. Choose what you like best! - Vegetarian Alternatives If you want a meatless option, try tofu or tempeh. Marinate them just like chicken. This adds great flavor and keeps the dish filling. The base of your bowl can change the dish a lot. - Brown Rice vs. Quinoa Brown rice has a nutty flavor and chewy texture. Quinoa is light and fluffy. Both are healthy choices. You can also mix them for a fun twist. - Other Grain Options Try farro, barley, or couscous for a different taste. Each grain brings its own flavor and texture. Feel free to experiment with what you have on hand! Using seasonal veggies makes this bowl fresh and colorful. - Suggestions for Seasonal Veggies In spring, use asparagus or snap peas. Summer is great for zucchini or bell peppers. In fall, add sweet potatoes or brussels sprouts. You can even mix these veggies in! - Mixing in Other Ingredients Add nuts or seeds for crunch. Feta cheese or olives can boost flavor. Be creative and make this bowl your own! For short-term storage, keep your Lemon Garlic Chicken Bowls in the fridge. Use an airtight container to keep them fresh. They last up to three days this way. Make sure to let the dish cool before sealing it. This helps keep the flavors intact. If you want to store your bowls for later, freezing is a great option. Place the chicken and veggies in a freezer-safe container. You can also use freezer bags. Label the bags with the date. They can stay fresh for up to three months in the freezer. When it's time to eat, reheating is easy. For best results, use an oven or microwave. If using an oven, preheat it to 350°F (175°C). Place the chicken and veggies on a baking sheet. Heat for about 10-15 minutes until warm. In the microwave, use a microwave-safe dish. Heat in short bursts, checking often. This helps avoid overcooking. Enjoy your meal warm and tasty! You can make this dish gluten-free by ensuring the grains are safe. Use quinoa or gluten-free rice. Check all labels for hidden gluten. The other ingredients are naturally gluten-free. You can use chicken breasts if you prefer. They cook faster and are leaner. You can also try tofu for a vegetarian twist. Just ensure it is firm to hold up during cooking. Yes, you can prep this dish ahead of time. Marinate the chicken and chop the veggies a day before. Store them in the fridge until you are ready to bake. This saves time on busy days. Store leftovers in an airtight container. Keep them in the fridge for up to three days. For longer storage, freeze in a freezer-safe container. Just ensure it cools down before sealing. Bake the chicken for 25-30 minutes at 425°F (220°C). Use a meat thermometer to check the internal temperature. It should reach 165°F (75°C) for safe eating. This blog post covered a delicious Lemon Garlic Chicken Bowl recipe. You learned about the main ingredients, from chicken thighs to veggies. I shared step-by-step instructions to make cooking easy. Tips on marinating and checking doneness will boost your flavors. You can also explore variations for proteins and grains. Don't forget the storage info to keep your meals fresh. With these insights, you can enjoy tasty meals at home. Cooking can be simple and fun with the right know-how. Get in the kitchen and try it out!

Lemon Garlic Chicken Bowls Sheet Pan

Savor the vibrant flavors of Zesty Lemon Garlic Chicken Bowls! This delicious recipe combines tender chicken thighs marinated in a tangy lemon-garlic blend with roasted broccoli, cherry tomatoes, and fluffy quinoa. Perfect for a healthy weeknight dinner, this dish is easy to make and packed with flavor. Click through to explore the full recipe and elevate your mealtime! #LemonGarlicChicken #HealthyRecipes #MealPrep #EasyDinners
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Ingredients
  

4 boneless, skinless chicken thighs

3 tablespoons extra-virgin olive oil

4 tablespoons freshly squeezed lemon juice

4 cloves garlic, finely minced

1 teaspoon smoked paprika

1 teaspoon dried oregano

Sea salt and freshly ground black pepper, to taste

2 cups broccoli florets, washed and trimmed

1 cup cherry tomatoes, halved

1 cup cooked quinoa (or option for brown rice)

Fresh parsley, finely chopped for garnish

Lemon wedges, for serving

Instructions
 

Begin by preheating your oven to 425°F (220°C). Line a large baking sheet with parchment paper to streamline cleanup and prevent sticking.

    In a small mixing bowl, combine the olive oil, lemon juice, minced garlic, smoked paprika, oregano, along with a healthy pinch of sea salt and black pepper. Whisk together until the marinade is well blended.

      Place the chicken thighs in a large mixing bowl or a resealable zip-top bag. Pour half of the prepared marinade over the chicken, ensuring a thorough coating. Allow the chicken to marinate for at least 20 minutes at room temperature to absorb the flavors.

        While the chicken is marinating, prepare the vegetables. In a medium bowl, add the broccoli florets and halved cherry tomatoes. Drizzle the remaining marinade over the vegetables and toss to coat them evenly.

          After the chicken has marinated, transfer the thighs to the prepared baking sheet, placing them in the center. Scatter the marinated broccoli and tomatoes around the chicken on the sheet.

            Bake in the preheated oven for 25-30 minutes, or until the chicken is fully cooked—check for an internal temperature of 165°F (75°C)—and the vegetables are tender with a hint of caramelization.

              Meanwhile, prepare the quinoa or brown rice according to package directions. This will yield a fluffy base for your dish.

                Once the chicken and vegetables are done, take the sheet pan out of the oven, and let it cool for a couple of minutes. Slice the chicken thighs into strips for easy serving.

                  To assemble each bowl, place a generous serving of quinoa (or rice) at the bottom. Top it with the sliced chicken and evenly distribute the roasted broccoli and tomatoes on each bowl.

                    Finish off by sprinkling fresh chopped parsley on top for a vibrant touch and serve with lemon wedges alongside for an extra burst of zing.

                      Prep Time: 20 minutes | Total Time: 50 minutes | Servings: 4