One-Pan Wonder Chicken and Veggies is the perfect recipe for anyone who struggles with executive function or gets overwhelmed by complex cooking methods. This streamlined dish originated from the modern need for simple, efficient meals that don't sacrifice nutrition. By cooking everything on a single pan, you minimize cleanup and decision fatigue while maximizing flavor. The straightforward approach makes it an ideal recipe for ADHD cooks, as it requires minimal task-switching and provides clear visual cues for progress.
One-Pan Chicken and Veggies
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 2-3
Ingredients:
* 2 boneless, skinless chicken breasts (or thighs for extra flavor)
* 2 cups mixed veggies (e.g., broccoli florets, cherry tomatoes, baby carrots, peppers, or zucchini)
* 2 tablespoons olive oil
* 1 teaspoon garlic powder
* 1 teaspoon onion powder
* 1 teaspoon paprika
* ½ teaspoon salt
* ½ teaspoon black pepper
* Optional: 1 teaspoon dried Italian herbs or your favorite seasoning mix
Instructions:
1. Preheat your oven to 400°F (200°C) and grab a large baking sheet.
2. Place chicken breasts on the pan. Drizzle with 1 tablespoon olive oil and sprinkle with half of the spices.
3. Arrange veggies around the chicken. Drizzle with remaining olive oil and sprinkle with remaining spices. Toss gently to coat.
4. Bake for 25-30 minutes, or until chicken reaches an internal temperature of 165°F.
5. Let rest for 2-3 minutes before serving.
Tips for ADHD Cooking Success:
**Set a loud timer immediately after putting the pan in the oven - this one-pan wonder needs your attention in 25 minutes!
**Prep and measure all spices into a small bowl before starting - this creates a single seasoning blend that's easier to divide between chicken and veggies.
**Choose pre-cut vegetables when possible to reduce prep steps and maintain momentum while cooking this one-pan wonder.
**Keep a digital thermometer nearby to quickly check chicken doneness without second-guessing.
Nutritional Information (per serving, based on 3 servings):
Calories: 320
Protein: 29g
Fat: 18g
Carbohydrates: 12g
Fiber: 4g
Vitamin A: 80% DV
Vitamin C: 65% DV
Iron: 15% DV
Calcium: 6% DV