The Weeknight Roast That Makes You Feel Like You’ve Got Your Life Together
Look, I love a big roast as much as the next person… but as a solo eater, I am not about to crank the oven for 90 minutes, baste anything, or juggle five trays like I’m auditioning for MasterChef. Enter: this single-pan lemon herb chicken, aka the “I’m tired but still want something vaguely healthy” dinner.
It’s zesty, it’s comforting, it’s ridiculously easy, and it uses exactly one pan — because washing up should never take longer than the cooking.
If you’re new here (hi and welcome!), this recipe is part of the Plan4One mission to help solo eaters cook delicious, healthy meals without drowning in leftovers or wasting money on obscure ingredients you’ll use once and forget at the back of the fridge.
Let’s roast!
What Makes This a Healthy Solo Power Meal?
🍗 Lean protein (chicken breast)
Great for muscle repair, metabolism support, and keeping you full without feeling sluggish.
🥦 Broccoli = Vitamin C boost
A winter immunity favourite — also great for helping your body absorb iron.
🍠 Sweet potato = slow-release carbs
Keeps your energy steady instead of that midnight cravings crash where you question all your life choices.
✨ Olive oil + herbs
Anti-inflammatory, antioxidant-rich, and makes everything taste like it cost $22 at a café.
Ingredients (Serves 1)
- 1 small chicken breast (120–150g)
- 1 small sweet potato, diced into 2 cm cubes
- 1 cup broccoli florets
- 1 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp dried oregano
- ½ tsp dried thyme
- Zest of ½ a lemon
- Salt & pepper
- Optional: lemon wedge, chilli flakes
Step-by-Step Instructions
- Preheat oven to 200°C (fan).
- Sweet potato first: Toss cubes with ½ tbsp olive oil, garlic powder, salt & pepper. Spread on your roasting tray and bake for 10 minutes.
- Season the chicken: Rub chicken breast with remaining olive oil, oregano, thyme, lemon zest, and pepper.
- Add everything: Flip the sweet potato, add the chicken to the tray, scatter broccoli around the edges.
- Roast for 18–20 minutes or until chicken is cooked through (juices clear, no pink).
- Serve and enjoy with an optional squeeze of lemon and maybe a sprinkle of chilli flakes if you’re feeling alive today.
Storage, Reheating & Prep Tips
- Fridge: Keeps 2 days in an airtight container.
- Reheat: Microwave 1–1½ minutes. Broccoli softens, but still tasty.
- Make-ahead: Season the chicken and chop veggies in the morning for a super-fast night.
- Freezer-friendly? Chicken freezes well. Veg doesn’t.
Swaps & Variations
- Chicken → tofu: Use firm tofu, pat dry, season the same way, roast 20 minutes.
- Broccoli → green beans, zucchini or asparagus.
- Sweet potato → pumpkin, baby potatoes, or carrots.
- Herbs → Italian seasoning or lemon pepper.
- Add heat: Chilli flakes, smoked paprika, or harissa paste.
Try These Other Solo-Friendly Roasts from Plan4One
- Quick Zucchini Noodles with Pesto — A Dinner Miracle
- Crispy Sheet-Pan Chicken Meatballs for One
- 10-Minute Caprese Chicken Skillet
Ready to Cook Smarter, Not Harder?
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