Lunchtime Chicken And Vegetables
A quick, nutritious lunch featuring tender chicken and colorful vegetables tossed in savory sesame and Parmesan flavors, perfect for a light yet satisfying meal.
Ingredients
Instructions
- Combine the frozen peas, carrots, cauliflower, corn, and broccoli in a microwave-safe bowl.
- Cover and microwave on High for 7 to 8 minutes or until all vegetables are heated through.
- Carefully uncover and add cooked chicken breast, olive oil, and Good Seasons Oriental sesame salad dressing mix.
- Sprinkle with Parmesan cheese.
- Toss gently and serve immediately.
Tips & Substitutions
For a quicker preparation, consider using pre-cooked chicken or rotisserie chicken. You can substitute any frozen vegetables you have on hand, such as broccoli or mixed vegetables, to suit your taste. To enhance flavor, try adding garlic or ginger. For a vegetarian option, replace chicken with tofu or chickpeas and use vegetable broth instead of olive oil.
Serving Suggestions
This dish is perfect for a quick lunch or light dinner. Serve it over a bed of rice or quinoa for a heartier meal. It pairs wonderfully with a side salad or a slice of crusty bread. You might also enjoy it alongside a bowl of Mrs. Jessie'S Broccoli Soup for a comforting combination.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave in 30-second intervals, stirring in between, until heated through. Avoid reheating multiple times to maintain the best texture and flavor. For longer storage, consider freezing the dish, though the texture of the vegetables may change.
Nutrition & Diet Analysis (per serving)
Each serving of Lunchtime Chicken And Vegetables contains roughly 319 calories, with 13g protein, 16g carbohydrates, and 23g fat. It is an excellent source of vitamin C (27% of the Daily Value) and protein (26% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 699mg per serving (30% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen?
Yes, you can use fresh vegetables! Just make sure to adjust the cooking time as fresh vegetables may require less time to cook. Chop them into similarly sized pieces for even cooking, and consider steaming them for a few minutes to soften before adding them to the dish.
What can I substitute for Parmesan cheese?
If you don't have Parmesan cheese, you can use grated Pecorino Romano or nutritional yeast for a dairy-free option. Both will add a savory flavor to the dish. Alternatively, try crumbled feta or goat cheese for a different taste profile that also complements the vegetables.
Is this dish suitable for meal prep?
Absolutely! This dish is great for meal prep. Make a larger batch and divide it into individual servings. It reheats well, making it a convenient option for busy weekdays. Just keep in mind to store the dressing separately if you prefer a fresher taste when serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).