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Healthy Spicy Chicken

Print Recipe
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken 1.5–2 lbs boneless skinless chicken breasts or thighs (thighs = juicier, FYI)
  • Veggies 2 cups broccoli florets, 1 red bell pepper (sliced), 1 zucchini (half-moons), 1 red onion (wedges), 1 cup sweet potatoes (1/2-inch cubes)
  • Oil 3 tbsp olive oil or avocado oil
  • Spice mix for chicken 1.5 tsp smoked paprika, 1 tsp chili powder, 1/2 tsp cayenne (adjust heat), 1 tsp ground cumin, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp kosher salt, 1/2 tsp black pepper
  • Wet ingredients for chicken 1 tbsp honey or maple syrup, 1 tbsp lime juice, 1 tsp lime zest, 1 tbsp low-sodium soy sauce or tamari (gluten-free option), 2 cloves garlic (minced)
  • Veggie seasoning 1 tsp smoked paprika, 1/2 tsp cumin, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
  • Optional bases Cooked brown rice, quinoa, cauliflower rice, or mixed greens
  • Finishes Fresh cilantro, lime wedges, sliced avocado, Greek yogurt or plain skyr (for a cooling drizzle), red pepper flakes

Method
 

  1. Set your oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
  2. Toss broccoli, bell pepper, zucchini, red onion, and sweet potatoes with 2 tbsp oil, smoked paprika, cumin, garlic powder, salt, and pepper. Spread in a single layer on the sheet pan.
  3. Roast veggies for 20–25 minutes, flipping halfway. You're aiming for caramelized edges and tender centers. Sweet potatoes should be fork-tender.
  4. In a bowl, mix smoked paprika, chili powder, cayenne, cumin, garlic powder, onion powder, salt, and pepper. Pat chicken dry and coat with 1 tbsp oil and the spice mix. Press spices in so they stick.
  5. Whisk honey, lime juice, lime zest, soy/tamari, and minced garlic. This is your tangy-spicy glaze.
  6. Heat a large skillet over medium-high. Add a light drizzle of oil. Sear chicken 4–5 minutes per side until nicely charred and cooked through (165°F internal). Reduce heat in the last minute and pour in the glaze, turning to coat. Let it bubble and thicken 30–60 seconds.
  7. Move chicken to a board and rest 5 minutes, then slice across the grain. Don't skip this unless you enjoy dry chicken.
  8. Add your base (rice, quinoa, cauliflower rice, or greens). Top with roasted veggies and sliced chicken. Spoon any extra glaze from the skillet over the top.
  9. Add cilantro, a squeeze of lime, avocado slices, and a dollop of Greek yogurt if the heat got a little bold. Optional: sprinkle red pepper flakes for bravery points.