Easy BBQ Chicken & Veggies With Rice

This is an easy dinner your family will love.  Once again I didn’t want to spend all evening after work cooking a meal.  I pulled out some veggies from the fridge, chicken tenders, and brown rice.  Prep and cook time was about 30 minutes give or take and this meal was definitely a dinner win!  Toddler and husband gobbled it up.  What I love most about this recipe is that you can really tailor it to your liking.  If your family isn’t feeling bbq sauce, switch it up with sweet and sour or even balsamic vinegar.  No one likes broccoli?  Try roasting carrots.  What makes this dish the best is the frozen brown rice I picked up from Trader Joes.  All you have to do is pop the bag into the microwave for about 90 seconds. It’s seriously so good!   This is an easy dinner for any day of the week!

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BBQ Chicken & Veggies With Rice

  • 1 Package Chicken tenders or breasts
  • Trader Joes Brown Rice
  • Broccoli
  • Brussel Sprouts
  • Carrots
  • Cherry Tomatoes
  • Salt to taste
  • Pepper to taste
  • 1 Tsp Garlic powder
  • 2 Tsp Olive Oil
  • Your favorite BBQ sauce

Step 1: Pre-heat oven to 400 degrees.  Start to marinate the chicken.  Fill a ziploc bag with your favorite BBQ sauce, about a cup or so.  Add the chicken and play around with it until the tenders are evenly coated.  Place ziploc bag in a safe area of your refrigerator.

Step 2: Prep the veggies.  Once washed and cut, toss veggies in olive oil and season with salt and pepper to taste, and about 1 Tsp of garlic powder (or more if you love garlic!).  Place on a baking sheet and put in 400 degree oven for 15 minutes.

Step 3: While the veggies are roasting, take your chicken out of the refrigerator and begin cooking on a grill pan.  Grill 3-5 minutes per side (or more depending on the thickness of your chicken).  While grilling, check on your roasted veggies.  At the end of 15 minutes take a spatula and flip veggies over and return back to the oven for remaining 15 minutes.

Remove Trader Joes brown rice from your freezer and microwave 90 seconds.  At this point your veggies and chicken will be done.  Serve up on a plate and enjoy!

Let me know if your family tried this easy dinner and what they thought of it!  Also please let me know if you used different variations.. I’m always looking for new things to try.

If you’re meal prepping, don’t forget to check out my Healthy and Fit Guide for a free meal prep printable and other freebies!

 

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