Single Pan Meal

For those of you that remember the “One Pot Meal”, this is basically the same easy and simple concept. Only it is a roast in the oven without rice or unhealthy carbs.

So if you don’t eat rice or are cutting out the unhealthy carbs then this is the better option out of the two for you.




  • 3 – 4 Chicken Pieces
  • 2 Handfuls of Green Beans
  • Half a Head of Cauliflower
  • Half a Head of Broccoli
  • Handful of Julienne Carrots
  • Barbeque Spice
  • Salt and Pepper
  • Olive Oil



Chop up all the vegetables. I like to keep my beans whole and only chop off the ends, but if you prefer smaller cuts then that is completely up to you. I also prefer to grate my cauliflower (I have stock of grated cauliflower in the deepfreeze for convenience sake), but it is also great just broken or cut up into chunks.

Place the vegetables in a lightly oiled out oven dish and add spices and salt and pepper for taste. Then add the chicken on top of the vegetables in the middle of the dish. Spice the chicken to taste with a sprinkle of olive oil over the top as well.



Next, add a very, very, small amount of boiled water. This is just so that the meal doesn’t come out dry in the end. Dry chicken is not good chicken… I think we can all agree on that.

Cover the dish with its lid or with tin foil.

Bake in preheated oven of about 180 degrees for about 30 – 40 minutes.

*Keep an eye on it and use less or more time depending on your oven. I know my oven best but obviously it may be slightly different from your own and may heat up faster or slower.

Last, remove the lid or tinfoil and place back into the oven to grill for about 10 – 15 minutes. And remember, keep an eye on it. You don’t want to go burning it now before you serve it.

After this it should be cooked and ready to dish up and enjoy!



No unhealthy carbs and easy to clean up.


Xx Wild Wolf

*For extra flavour and excitement add some peppers and zucchini, maybe some baby sweet corn as well! Yum, yum, yummy!


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