3d • Healthy Recipes 🍲
One-Pan Honey Garlic Chicken & Veggie Bowls
Ready in ~25 minutes | Kid-approved | Meal-prep friendly
Why This Recipe Works for Busy Families
This is a true “weeknight win”: one pan, minimal prep, balanced macros, and flavors that appeal to both adults and kids. You can serve it as-is, over rice, or in wraps—flexibility matters when feeding a household.
Ingredients (Serves 4)
- 1½ lbs boneless, skinless chicken breast or thighs (cut into bite-size pieces)
Veggies (easy swaps encouraged)
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 cup baby carrots (or sliced regular carrots)
Sauce
- 3 tbsp honey
- 3 tbsp low-sodium soy sauce or coconut aminos
- 2 cloves garlic, minced (or 1 tsp garlic powder for speed)
- 1 tbsp olive oil
- 1 tsp cornstarch or arrowroot(optional, for thickening)
Optional Add-Ins
- Cooked rice, quinoa, or cauliflower rice
- Sesame seeds for topping
Directions
- Preheat oven to 400°F (205°C). Line a large baking sheet with parchment or foil.
- Whisk the sauce in a small bowl: honey, soy sauce, garlic, olive oil, and cornstarch (if using).
- Add chicken and veggies to the baking sheet. Pour sauce over everything and toss to coat evenly.
- Spread into a single layer to ensure even cooking.
- Bake for 18–22 minutes, flipping once halfway, until chicken is cooked through and veggies are tender.
- Optional step: Broil for 2–3 minutes at the end for light caramelization (parents love this; kids usually don’t mind).
- Serve on its own or over your preferred base.
Health & Wellness Benefits
- High-quality protein: Supports muscle, metabolism, and keeps parents fuller longer—less snacking, better energy.
- Naturally balanced: Protein + fiber + healthy fats help stabilize blood sugar (huge for mood and energy in kids).
- Low added junk: Sweetness comes from honey, not processed sauces.
- Digestive friendly: Simple ingredients, no heavy creams or fried components.
- Great for leftovers: Tastes just as good the next day—ideal for lunches.
Kid-Friendly Tips
- Cut veggies smaller for picky eaters.
- Serve sauce on the side for younger kids.
- Let kids build their own bowls—autonomy increases buy-in.
This is the kind of meal that supports real life—busy schedules, growing kids, and parents who want energy without complicated cooking.
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One-Pan Honey Garlic Chicken & Veggie Bowls
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