Sheet-Pan Chicken and Vegetables – A One-Pan Wonder for Easy Cleanup
There’s nothing quite like a delicious meal that doesn’t leave a mountain of dishes behind. Enter the Sheet-Pan Chicken and Vegetables, the ultimate meal for simplicity and flavor. This dish is perfect for get-togethers with friends and family because everything roasts on one pan, allowing the flavors to meld beautifully. Plus, with minimal prep and just one pan to clean, you can spend more time enjoying the company instead of washing dishes! The combination of tender, juicy chicken and roasted veggies creates a meal that’s as wholesome as it is satisfying.
Did You Know?
Sheet-pan meals are a fantastic way to simplify dinner time. The concept of cooking everything on one pan dates back to early roasting techniques, where meats and vegetables were cooked together to allow flavors to meld. This method not only saves time but also enhances the taste, as the juices from the chicken help season the vegetables, creating a delicious, cohesive meal.
Recipe:
Yield: 4 servings
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 pound baby potatoes, halved
- 2 cups zucchini, sliced
- 1 red bell pepper, sliced
- 1 red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Lemon wedges, for serving
Instructions:
Preheat the Oven:
Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper for easy cleanup.
Personal Tip: Using parchment paper not only makes cleanup a breeze but also prevents the vegetables from sticking to the pan.
Prepare the Vegetables:
Place the baby potatoes, zucchini, bell pepper, and red onion on the sheet pan. Drizzle with 1 tablespoon of olive oil and season with salt, pepper, and half of the garlic powder and paprika. Toss to coat evenly.
Personal Tip: Make sure all vegetables are cut to a similar size to ensure even roasting.
Season the Chicken:
In a small bowl, mix the remaining olive oil, garlic powder, paprika, oregano, salt, and pepper. Rub this mixture over the chicken breasts.
Personal Tip: For extra flavor, marinate the chicken for a few hours or overnight in the olive oil and spice mixture.
Arrange on the Pan:
Push the vegetables to the sides of the sheet pan and place the chicken breasts in the center.
Personal Tip: If using chicken thighs instead of breasts, they may take a little longer to cook, so adjust the timing accordingly.
Roast:
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 75°C) and the vegetables are tender and slightly caramelized.
Personal Tip: Turn the vegetables halfway through the cooking time to ensure they roast evenly.
Serve:
Serve the chicken and vegetables with lemon wedges on the side for an extra burst of flavor.
Personal Tip: A squeeze of fresh lemon juice just before serving brightens up the dish beautifully.
Nutritional Information (Per Serving):
Calories: 350, Protein: 30g, Carbohydrates: 25g, Sugars: 6g, Total Fat: 15g, Saturated Fat: 3g, Sodium: 600mg, Fiber: 5g
Kitchen Tips, Great Ideas, How to Save Money
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Vegetable Variety: Use any vegetables you have on hand. Carrots, Brussels sprouts, and green beans are great additions or substitutes.
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Chicken Thighs: If you prefer, use boneless, skinless chicken thighs instead of breasts. They are usually cheaper and stay juicier during roasting.
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Marinating: Marinate the chicken for a few hours or overnight in the olive oil and spice mixture for even more flavor.
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Herbs and Spices: Customize the seasoning to your taste. Add herbs like rosemary, thyme, or basil for a different flavor profile.
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Batch Cooking: Double the recipe and use two sheet pans. Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 2 months.
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Even Cooking: Cut all vegetables to a similar size to ensure they cook evenly. This will help everything roast to perfection.
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Non-Stick Options: Use a silicone baking mat instead of parchment paper for a reusable, non-stick surface.
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Eco-Friendly: Line the sheet pan with parchment paper instead of aluminum foil for a more eco-friendly option.
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Serving Suggestions: Pair this dish with a side of quinoa, brown rice, or a simple green salad for a complete meal.
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Cost-Saving: Buy ingredients like olive oil, garlic powder, and paprika in bulk to save money. These pantry staples have a long shelf life and are used in various recipes.
Let’s Learn About Chicken: How They Are Raised and What to Look For
Modern chicken farming practices vary widely, from free-range to conventional methods. Free-range chickens have access to the outdoors, which can lead to healthier birds, while conventionally raised chickens are often housed indoors with limited space. When buying chicken, look for organic, hormone-free, and antibiotic-free labels to ensure a healthier choice. Free-range and pasture-raised chickens may have more robust flavors due to their varied diets.