Chicken & Tomato with Roasted Fall Veggies

This chicken meal prep recipe is perfect for losing weight without sacraficing any flavor! Easy weight loss recipes for chicken meal prep.

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Chicken with tomato sauce and delicata squash and parsnips

Chicken meal prep for losing weight

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Chicken with tomato sauce and delicata squash and parsnips

Chicken & Tomato with Roasted Fall Veggies

Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 5 meals
Author: Bobby Parrish


For the chicken:

  • 2 pounds boneless & skinless chicken breast strips
  • 1.5 teaspoons each fennel onion & garlic powder
  • 1 teaspoon dried oregano
  • ½ a small red onion chopped
  • 3 cloves garlic minced
  • ¼ teaspoon red pepper flakes
  • 1.5 teaspoons fresh rosemary finely chopped
  • 14 ounce can of crushed tomatoes
  • ½ cup water
  • Zest of half & juice of 1 orange
  • 1.5 tablespoons flat leaf parsley chopped
  • Olive oil
  • Kosher salt
  • Fresh cracked black pepper

For the veggies:

  • 2 pounds delicata squash can also use butternut or acorn
  • 1 pound of parnsips
  • 1.5 tablespoons maple syrup
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • 2 tablespoons pistachios or walnuts chopped
  • Zest of 1 lemon
  • 2 teaspoons flat leaf parsley chopped
  • Olive oil
  • Kosher salt
  • Fresh cracked black pepper


  1. Make the spice rub for the chicken by combining the fennel, onion, garlic powders and oregano in a small bowl, mix well. Season the chicken strips with a generous pinch of salt and a good coating of spice rub on both sides. Let sit at room temperature for 10-25 minutes.
  2. Meanwhile, place a sheet tray inside the oven and pre-heat to 425 degrees. Peel and cut the parsnips into the size of thick cut fries. Carefully cut the squash in half(watch the video to see how to SAFELY do this) from top to bottom and scoop out the seeds. Cut the squash into ¼ inch slices. Place the parsnips and squash in a large bowl and season with 1 tablespoon of oil, 1 teaspoon of salt, and a few cracks of pepper, mix very well. Carefully take the sheet tray out from the oven and add the veggies in one single layer, it’s ok if some overlap. Cook for 20-25 minutes, or until the veggies start to brown a bit.
  3. While the veggies are in the oven, make the glaze by combining the maple syrup, cinnamon, and cayenne in a small bowl, mix well and set aside.
  4. For the chicken, pre-heat a large cast iron pan just below high heat with 2 teaspoons of olive oil for 2 minutes. Add half of the chicken to the pan and cook for 2 minutes or until a nice brown crust forms, flip and repeat. Remove first batch of chicken from pan and do the same thing with the second batch. The chicken is still raw in the middle at this point. Lower the heat to medium and add the onions, garlic, rosemary, red pepper flakes, ¼ teaspoon of salt, and a few cracks of pepper. Mix well and cook for 2 minutes. Add the crushed tomatoes, water, orange zest and juice, ½ teaspoon water, and a few cracks of pepper. Stir and cook for 3 minutes. If the sauce looks too thick, add a little more water. Place all the chicken in the pan and simmer for 5-7 minutes. You can check if the chicken is cooked by cutting a piece in half. Turn the heat off and add the parsley, stir well and set aside.
  5. Remove the browned veggies from the oven and use a spatula to give them a good toss. Brush the glaze all over and place back in the oven and turn the broiler to high. Broil for roughly 5 minutes, or until the glaze is caramelized and the veggies get nicely browned. Don’t walk away, this will happen quickly. Remove veggies from oven and add the lemon zest, pistachios, and parsley. Set aside.
  6. Serve the chicken with some sauce and the roasted veggies, enjoy! The chicken and veggies will last in the fridge for 5 days or you can freeze both for 2-3 months. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out.

Recipe Notes

434 calories per meal
8.4 grams of fat per meal
35 grams of carbs per meal
45.5 grams of protein per meal
8 grams of fiber per meal

6 thoughts on “Chicken & Tomato with Roasted Fall Veggies”

  1. I just came across your YouTube information about What to buy or not to buy at Costco and then I found your recipes.
    I will start using your methods of cooking and organics products at Sprounts Farmers Market.

  2. I made this tonight and very delicious. My wife and I are doing Whoke30 so I put it over spaghetti squash.

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