Name: One-Pan Lemon Chicken with Vegetables (30 Minutes)
Prep time: 8 min
Cook time: 22 min
Total time: 30 min
Yield: 4 servings
Cuisine: Healthy
Ingredients: 1 1/2 lb (680 g) boneless skinless chicken thighs, trimmed; 1 can (15 oz / 425 g) chickpeas, rinsed and dried; 3 cups (210 g) broccoli florets; 1 red onion, cut in wedges; 1 red bell pepper, cut in chunks; 1 zucchini, cut in half-moons; 2 tbsp (30 ml) olive oil; 3 garlic cloves, minced; 2 tsp dried Italian herbs; 1 tsp salt and 1/2 tsp pepper; 1 lemon, zest and juice

Prep8 min

Cook22 min

Serves4

Fiber (est.)7 g

Chickpeas roast alongside the chicken and vegetables and give the meal fiber and a crisp texture.

This is one of our weight loss recipes, and the total time is 30 minutes. To see why these foods help, read our guide to insulin resistance and obesity or the full overview of insulin resistance.

One-Pan Lemon Chicken with Vegetables

Tray

1 1/2 lb (680 g) boneless skinless chicken thighs, trimmed
1 can (15 oz / 425 g) chickpeas, rinsed and dried
3 cups (210 g) broccoli florets
1 red onion, cut in wedges
1 red bell pepper, cut in chunks
1 zucchini, cut in half-moons
2 tbsp (30 ml) olive oil
3 garlic cloves, minced
2 tsp dried Italian herbs
1 tsp salt and 1/2 tsp pepper
1 lemon, zest and juice

Method

Heat the oven to 425 F (220 C) with a large rimmed baking sheet inside.
In a large bowl, toss the chicken with half the oil, garlic, herbs, lemon zest, salt and pepper. In another bowl, toss the vegetables and chickpeas with the rest of the oil and seasoning.
Carefully spread the chicken on the hot tray with space around each piece. Scatter the vegetables and chickpeas between.
Roast 22 to 25 minutes, stirring once, until the chicken reaches 165 F (74 C) and the vegetables are browned at the edges.
Squeeze the lemon juice over everything and serve.

Approximate per serving: 390 calories, 34 g protein, 7 g fiber. Values are estimates and vary with brands and portions.

Why this works for weight loss

Protein and fiber. Chicken and chickpeas give 34 g and 7 g per serving.
Vegetables fill half the tray. More volume per calorie.
Dry heat, not frying. Browns without much added oil.

The same principles are explained in detail in our insulin resistance and obesity guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

Use chicken breast cut in thick chunks if you prefer, and reduce roasting by 3 minutes.
Dry the chickpeas well so they crisp.
Divide into containers for lunches; it keeps 4 days.

More weight loss recipes

Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.