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Hi! I'm Meghan. I'm glad you stopped by. My hope is whether through food for the body or food for the soul, this blog will encourage and inspire you. One of my loves is to encourage others in their journey. Along with that, I hope to share with you my love for food, fitness, and Jesus!

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Baked Crispy Chicken and Fresh Roasted Italian Veggies

FoodFood for the Body
October 18, 2012 / By / , , , , , , , / Post a Comment

This weekend we were graciously hosted by my cousin Shannon (she has a sleep consulting business for kids, so if your child isn’t sleeping straight through the night, get on her site sleepwellchildren.com!) for dinner. This recipe is straight from her kitchen. Baked chicken with a little crispy coating, fresh baked veggies with an italian cheesy flair (can you say caramelized onions?!) It is so good, I made it two nights in a row this week!

Any veggies would be good, so feel free, as always, to add and/or shake this up a bit. I chose these veggies:

Roasted Veggies:
1 large sweet potato
4 small Roma tomatoes (the on the vine ones are good, too)
1 medium onion
2 med-large zucchini
Fresh or dried basil
Garlic salt
Olive oil (or spray)
Parmesan cheese, grated

Baked Chicken
4 chicken breasts
2 egg whites
Panko/bread crumbs
Italian seasonings:

Preheat the oven to 350. Spray a cookie sheet lightly with olive oil. (My hubby bought me a cooking stone, and it has taken my veggie roasting to a whole new level!)

Grab your desired veggies, and slice them all. Not too thin so they stay together, but not too thick or you’ll be serving roasted veggies for breakfast tomorrow!


Arrange the veggies on the baking sheet. I made them look pretty, but honestly, any other time, I would just toss ’em in with no order whatsoever. So don’t let the meticulous arrangement scare you! :) I did put the onions toward the bottom so they would caramelize and not burn on the top.


Sprinkle generously with olive oil and thyme. I added a dash of garlic salt, and chopped up a small bowl of fresh basil. I don’t think you can have too much of basil, so I also added a little dried basil, too. It is your masterpiece!


Now add a sprinkle of Parmesan cheese on top. I got a little carried away with Parmesan, so sprinkle is the key word here. I made it rain Parmesan.


Throw them in the oven. Set the timer for 20-25 minutes. At the end of that time, you will add the chicken to the oven. The veggies will roast for about 40-45 minutes.

While the veggies are a cooking, prep the chicken. Grab another baking sheet, and line it with parchment paper. If you don’t have parchment paper, spray it lightly. (Consider adding the paper to your kitchen supplies. Easy cleanup, and no oils needed for cooking!)

Grab a plate, add 2 egg whites to the plate, and beat lightly.

Grab another plate, and add bread crumbs and all of the spices above. (Get aggressive with seasoning again here.)

Take the chicken (I use a fork to hold it, and keep the other hand chicken-free.) Coat the chicken in the eggs, then press it into the seasoning mix. Use the free hand if needed to press the crumbs into the chicken.

Place on the sheet. Once they’re all on, you can sprinkle a tiny TINY bit of Parmesan. Or just leave it as is. T-t-tasty!

Once the timer has gone off, add the chicken to the oven. I use a meat thermometer so I don’t get chicken jerky. (Set @ 165.) But generally, it’ll cook about 20 minutes. Check the meat to make sure the juices are clear. Both the veggies and the chicken should finish at the same time.




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