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

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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

BRAT Diet Dinner Recipe

The BRAT diet, bananas, rice, applesauce, and toast, is a classic stomach-soothing approach. Originally called the bland diet, it works because each food is easy to digest and produces minimal stool.

People reach for it during gastroenteritis, food poisoning, stomach flu recovery, or nausea from chemotherapy. Some use it for short-term weight loss, though its real purpose is symptom relief.

This baked chicken and vegetable recipe fits the BRAT pattern: no added salt, no canned ingredients, only fresh produce and dried herbs for flavor. Suitable for anyone managing nausea, vomiting, or stomach discomfort.

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, seasoned chicken, sliced green and red peppers. Mix everything.
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 at 375F.
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. Add cooked brown rice to the serving plate and sprinkle with sesame seeds. Bon Appétit!

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.
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.
For any leftovers, place the baked chicken and vegetables in a small airtight container and consume them within three days.

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.