Name: Baked Chicken and Vegetables Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1
Cuisine: General
Ingredients: 2 chicken thighs; 12 oz. fresh snipped green beans; 1 cup of cherry tomatoes; 1 cup cooked garbanzo beans; 1 medium green pepper (sliced); 1 medium red pepper (sliced); Pinch of oregano; 1 bunch of organic spinach; 2 tbsp. olive oil; Black pepper; 1 cup brown rice; Sesame seeds; 1 avocado

Jump to Recipe

Who doesn’t love a nicely wrapped foil packet that’s filled with so much flavor? Especially when it takes less than an hour to make.

Baked Chicken and Vegetables – Brat Diet

baked chicken and vegetables

Like many of you, it is not the first time you have heard of the Brat diet, but do you know what it is? How does it work?

More than just a diet to reach your ideal weight, this diet is also used to alleviate upset stomach and other stomach problems such as vomiting and nausea.

Hence, the original name is bland diet, and for those who don’t know, BRAT is an acronym that stands for bananas, rice, applesauce, and toast.

The idea of this diet is to only eat easy-to-digest foods that will decrease the amount of stool we produce.

If you are following the BRAT diet or are simply looking for a recipe to relieve stomach issues, then this following baked chicken and vegetable recipe is for you.

We carefully use other dried seasonings to avoid any salt, and we use only the freshest ingredients to avoid any sodium found in any canned or processed foods.

Frankly a win-win for anyone with their health in mind.

Yield: 1

Baked Chicken and Vegetables Recipe

This baked chicken and vegetable recipe will blow your mind. Follow our step-by-step recipe for an easy, healthy, and delicious weekly dinner idea.

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Ingredients

2 chicken thighs
12 oz. fresh snipped green beans
1 cup of cherry tomatoes
1 cup cooked garbanzo beans
1 medium green pepper (sliced)
1 medium red pepper (sliced)
Pinch of oregano
1 bunch of organic spinach
2 tbsp. olive oil
Black pepper
1 cup brown rice
Sesame seeds
1 avocado

Instructions

Start by preheating your oven to 375°F.
Grab two separate pieces of nonstick aluminum foil. Spray each piece of nonstick foil with olive oil cooking spray.
In a medium-sized container, season your chicken with olive oil, black pepper, and either oregano or thyme.
Continue by adding your cherry tomatoes, green beans cut in half, garbanzo beans, and sliced green and red peppers.
Also, ensure the olive oil and dried seasoning are spread evenly.
Divide your chicken and vegetable mixture between the two nonstick foil pieces and close each packet. Make sure not to seal it too tightly to allow air to circulate while cooking. Tip: The best way to close these foil packets is by folding the left and right sides towards each other, meeting in the center.
Transfer the foil packets to a sheet pan and bake in the oven for 35 minutes, or adjust the time depending on your oven.
Open a foil packet to check for doneness.
In a small salad bowl, add spinach and season with olive oil and black pepper.
To garnish your salad, cut your avocado into bite-sized pieces or slices.
Transfer your baked chicken and vegetables onto a serving plate with the salad. Add cooked brown rice to the serving plate and sprinkle with sesame seeds. Bon Appétit!
For any leftovers, place the baked chicken and vegetables in a small airtight container and consume them within three days.
When ready to reheat, place your baked chicken and vegetables in the oven at 300°F and heat for about 15 minutes or until heated to your liking.

Notes

To ensure the chicken is well seasoned and cooked, you may use a knife and make one cut across the thigh. Proceed with rolling the foil down towards the chicken to ensure a proper seal.
Don’t forget, this yummy recipe is very adaptable, meaning you can swap any ingredients for others of your preference.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 1011Total Fat 57gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 44gCholesterol 166mgSodium 313mgCarbohydrates 86gFiber 27gSugar 17gProtein 52g

The nutritional information provided is an estimate based on the ingredients and cooking methods used in this recipe. Actual nutritional content may vary depending on the brands of ingredients and portion sizes. Please consult a registered dietitian or nutritionist for precise dietary advice.