Name: Garlic Herb Brined Chicken with Roasted Vegetables
Prep time: 35 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 boneless, skinless chicken breasts (about 8 oz each); 4 cups water; 1/4 cup kosher salt; 2 tablespoons olive oil; 1 teaspoon black pepper; 2 teaspoons garlic powder; 1 teaspoon dried thyme; 1 teaspoon dried rosemary; 1 cup broccoli florets; 1 cup cauliflower florets; 1 small red bell pepper, chopped

Garlic Herb Brined Chicken with Roasted Vegetables

GoldenLemon5725

This Garlic Herb Brined Chicken with Roasted Vegetables is the perfect high-protein, low-carb dinner for sunny late summer evenings in Iowa. Brining the chicken (inspired by top test kitchen techniques) ensures juicy, flavorful meat every time without extra carbs or sugar—ideal for diabetics and anyone watching carbs. The simple garlic and herb rub delivers classic comfort and bright flavor, while a medley of roasted broccoli, cauliflower, and sweet red bell pepper adds color, crunch, and fiber. The whole dish comes together easily for a family dinner or meal prep, and the results are both foolproof and craveworthy.

Ingredients

Instructions

In a medium bowl, dissolve kosher salt in 4 cups of water to make a brine. Submerge chicken breasts in the brine and refrigerate for 30 minutes (or up to 2 hours for juicier results).
Preheat oven to 425°F (220°C).
Remove chicken from brine, pat dry thoroughly with paper towels. Discard brine. Rub chicken with 1 tablespoon olive oil, black pepper, garlic powder, thyme, and rosemary.
On a large baking sheet, toss broccoli, cauliflower, and bell pepper with remaining 1 tablespoon olive oil and a pinch of salt and pepper. Spread vegetables on one side of the pan; place seasoned chicken on the other side.
Roast for 20-22 minutes, or until chicken reaches an internal temperature of 165°F (74°C) and vegetables are crisp-tender. Let chicken rest for 5 minutes before slicing.
Plate sliced chicken with roasted vegetables. Serve immediately.