Pan-Seared Chicken with Roasted Root Vegetables and Citrus Herb Dressing

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-05-11 · Updated 2026-05-11

Tender chicken breasts seared to golden perfection, served alongside a medley of roasted root vegetables and finished with a bright citrus herb dressing. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 50 minutes blends small, cut into wedges red onion, divided extra virgin olive oil, chopped fresh rosemary into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 420 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 pieces (6 oz each) boneless skinless chicken breasts
• 2 medium, peeled and cut into 1/2-inch sticks carrots
• 2 medium, peeled and cut into 1/2-inch sticks parsnips
• 1 small, cut into wedges red onion
• 3 tbsp, divided extra virgin olive oil
• 1 tsp, chopped fresh rosemary
• 1 tsp, chopped fresh thyme
• 3 cloves, minced garlic cloves
• 2 tbsp, freshly squeezed orange juice
• 1 tbsp, freshly squeezed lemon juice
• 1 tsp, divided sea salt
• 1/2 tsp, divided black pepper

Instructions

1. Step 1: Preheat oven to 425°F. Toss 2 medium carrots, 2 medium parsnips, and 1 small red onion wedges with 2 tbsp extra virgin olive oil, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1 tsp chopped fresh rosemary. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized, stirring halfway through.
2. Step 2: While vegetables roast, pat dry 2 boneless skinless chicken breasts and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper. Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat. Add chicken breasts and sear for 5-6 minutes per side until golden brown and internal temperature reaches 165°F. Remove from pan and rest for 5 minutes.
3. Step 3: In the same skillet, reduce heat to low and add 3 minced garlic cloves, 1 tsp chopped fresh thyme, 2 tbsp orange juice, and 1 tbsp lemon juice. Stir and cook for 1-2 minutes until fragrant and sauce slightly thickens.
4. Step 4: Slice chicken breasts and arrange on plates with roasted vegetables. Drizzle citrus herb dressing from the skillet over the top and serve immediately.