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chatgpt image jan 24, 2026, 10 57 43 am

One-Pan Chicken with Carrots and Broccoli

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Ingredients Method Notes

Ingredients
  

  • 2 boneless skinless chicken breasts (or thighs if preferred)
  • 1 cup baby carrots or cut regular carrots into small sticks
  • 1 cup small broccoli florets
  • 1 –2 tbsp olive oil or butter
  • ½ tsp salt adjust to taste
  • ¼ tsp garlic powder optional—only if your child tolerates mild seasonings
  • ¼ tsp paprika or mild spice optional

Method
 

  1. Prep the chicken: Cut into small, bite-sized pieces (easier to handle for ARFID children).
  2. Prep the veggies:
  3. Carrots: if your child prefers soft textures, slice thin or into small sticks.
  4. Broccoli: small florets, lightly steamed or blanched first to make them softer.
  5. Heat the pan: Add olive oil or butter to a large skillet over medium heat.
  6. Cook the chicken: Place the chicken pieces in the pan, sprinkle lightly with salt, and cook until fully white inside (about 5–7 minutes, stirring occasionally).
  7. Add the carrots: Cook for another 5–6 minutes until slightly tender.
  8. Add the broccoli: Cook 3–4 more minutes until bright green and slightly soft.
  9. Optional: Sprinkle a tiny bit of mild cheese over the chicken and veggies for extra appeal.

Notes

Tips for Picky Eaters

  • Keep colors simple: Some kids prefer foods not touching—consider separating veggies on the plate.
  • Textures matter: If your child doesn’t like mushy broccoli, steam lightly so it’s still slightly firm.
  • Introduce slowly: Serve chicken and carrots first, broccoli on the side, and let them explore at their own pace.
  • Serve in bite-sized pieces: Avoid overwhelming large pieces—they’re more likely to be rejected.