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Easy No Thaw Freezer to Oven Chicken and Veggie Meal Recipe for Busy Weeknights

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A quick and easy freezer-to-oven chicken and vegetable meal that requires no thawing, perfect for busy weeknights. This wholesome dish combines simple ingredients for a flavorful, hands-off dinner.

Ingredients

Scale
  • 4 skinless, boneless chicken breasts (6–8 ounces / 170–225 g each)
  • 3 medium Yukon Gold or red potatoes, cut into 1-inch pieces
  • 3 large carrots, peeled and sliced diagonally
  • 8 ounces (225 g) green beans, trimmed (fresh or frozen)
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon garlic powder (or 2 cloves fresh garlic, minced)
  • 2 teaspoons dried Italian seasoning (oregano, basil, thyme mix)
  • Salt and pepper to taste
  • 1 tablespoon fresh lemon juice (optional)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Wash and cut the potatoes into 1-inch chunks and slice the carrots diagonally. Trim the green beans if fresh. Place all veggies into a large mixing bowl.
  3. Toss the veggies with 2 tablespoons of olive oil, ½ teaspoon garlic powder, 1 teaspoon dried Italian seasoning, and a pinch of salt and pepper. Mix well so every piece is coated. Set aside.
  4. Pat dry the chicken breasts with paper towels to remove excess moisture. Place them into the same mixing bowl or a second bowl.
  5. Drizzle 1 tablespoon olive oil over the chicken, then sprinkle with ½ teaspoon garlic powder, 1 teaspoon Italian seasoning, salt, and pepper. Rub the seasoning evenly over each breast. If using fresh garlic, mince it finely and rub on now.
  6. Arrange the chicken breasts spaced evenly apart on a rimmed baking sheet and surround with the tossed vegetables in a single layer.
  7. Optional: Squeeze fresh lemon juice over the chicken and vegetables.
  8. Place the baking sheet in the oven on the middle rack. Roast for 40-45 minutes, flipping the veggies halfway through (about 20 minutes in) with tongs or a spatula to ensure even caramelization.
  9. Check for doneness: chicken should reach an internal temperature of 165°F (74°C) and vegetables should be tender and golden around the edges.
  10. Remove from oven and let rest for 5 minutes before serving.

Notes

If chicken breasts are thick, pound slightly for even cooking. Avoid overcrowding the pan to prevent steaming. You can freeze the assembled tray tightly covered and bake from frozen, adding 10-15 minutes to cooking time. Use a meat thermometer to ensure chicken is fully cooked. Flipping veggies halfway through roasting improves texture.

Nutrition

Keywords: chicken, freezer meal, no thaw, easy dinner, weeknight meal, roasted vegetables, healthy, gluten-free

Find it online: https://gleamgulp.com/easy-no-thaw-freezer-to-oven-chicken-and-veggie-meal-recipe-for-busy-weeknights/