Baked chicken with onion potatoes, broccoli with reduced-fat cheese

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🍗 Baked Chicken with Onion Potatoes & Broccoli with Cheese (Serves 9–10)

📝 Ingredients:

For the Baked Chicken:

• 9–10 boneless, skinless chicken breasts or thighs (approx. 5–6 oz each)

• 3 tbsp olive oil

• 2 tsp garlic powder

• 2 tsp onion powder

• 2 tsp paprika (smoked or regular)

• 1 ½ tsp salt

• 1 tsp black pepper

• 1 tbsp dried parsley or Italian seasoning

• Juice of 1 lemon (optional for flavor)

For the Onion Potatoes:

• 3 lbs (about 10 medium) Yukon Gold or red potatoes, washed and cut into 1-inch cubes

• 2 medium yellow onions, thinly sliced

• 3 tbsp olive oil

• 1 ½ tsp salt

• 1 tsp garlic powder

• 1 tsp paprika

• ½ tsp pepper

• Optional: 1 tbsp chopped fresh rosemary or thyme

For the Broccoli with Reduced-Fat Cheese:

• 2.5 lbs fresh broccoli florets (or 2–3 bags frozen broccoli, steamed)

• 1 ½ cups reduced-fat shredded cheddar cheese (or cheese blend)

• ½ cup low-fat milk

• 1 tbsp light butter or olive oil

• Salt and pepper to taste

• 2 tbsp cornstarch (optional, to thicken cheese sauce)

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🔪 Instructions:

1. Preheat Oven & Prep

• Preheat oven to 400°F (200°C).

• Lightly grease two large baking sheets and a 9×13 baking dish or use foil/parchment paper for easier cleanup.

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2. Prepare the Potatoes

1. In a large bowl, toss potato cubes and onion slices with olive oil, salt, pepper, paprika, and garlic powder (and herbs if using).

2. Spread evenly on one baking sheet in a single layer.

3. Bake for 35–40 minutes, tossing halfway, until golden brown and fork-tender.

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3. Prepare the Chicken

1. Pat chicken dry and place in a large bowl or dish.

2. Drizzle with olive oil, then season evenly with garlic powder, onion powder, paprika, salt, pepper, and parsley/Italian seasoning.

3. Place on a baking sheet or in a 9×13 dish.

4. Bake alongside the potatoes for 25–30 minutes, or until internal temp reaches 165°F (74°C). Optional: Broil for 2–3 minutes at the end for a golden top.

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4. Make the Broccoli with Cheese

Option A (Steam + Sprinkle):

1. Steam broccoli until bright green and tender (about 6–8 minutes).

2. Sprinkle reduced-fat shredded cheese over hot broccoli.

3. Cover with foil for 2–3 minutes to melt cheese. Done!

Option B (Cheese Sauce):

1. In a saucepan, heat 1 tbsp light butter or olive oil over medium heat.

2. Stir in ½ cup low-fat milk and bring to a simmer.

3. Add shredded reduced-fat cheese gradually, stirring until melted.

4. If a thicker sauce is desired, dissolve 2 tbsp cornstarch in 2 tbsp cold water and stir in.

5. Pour cheese sauce over steamed broccoli and mix gently.

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🧂 Final Assembly & Tips:

• Serve each plate with:

  • 1 chicken breast/thigh

  • ~1 cup onion potatoes

  • ~¾–1 cup cheesy broccoli

Optional Garnishes:

• Fresh parsley

• Lemon wedges

• Cracked pepper

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🔁 Storage:

• Fridge: Store in airtight containers for up to 4 days.

• Freezer: Chicken and potatoes freeze well for 2–3 months. Broccoli with cheese is best fresh but can be frozen with sauce.

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🔥 Nutritional Estimates (Per Serving – Approximate):

• Calories: 400–500

• Protein: 35–40g

• Carbs: 30–35g

• Fat: 15–18g

• Fiber: 6g

Note: Values depend on specific brands and portions.

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