Weeknights can be a whirlwind, making dinner seem like a daunting task. Enter the Easy One-Pan Chicken and Vegetables Recipe. It’s a lifesaver for those looking to whip up a healthy meal without spending hours in the kitchen. With juicy chicken and vibrant veggies all cooked in a single pan, this dish promises flavor and convenience, leaving you with more time to relax and enjoy your evening.
Steps
- Preheat your oven to 400°F (200°C) and line a baking sheet with foil for easy cleaning. Lightly spray the foil with nonstick spray.
- In a large bowl, combine diced sweet potatoes with 1 tablespoon of olive oil, 1/4 teaspoon of kosher salt, and 1/4 teaspoon of black pepper. Toss to coat the sweet potatoes, then spread them on the prepared baking sheet in a single layer. Bake for 10 minutes to soften them slightly.
- Using the same bowl, mix the chicken, broccoli, red bell pepper, zucchini, and yellow squash with the remaining olive oil. Add lemon zest, lemon juice, Italian seasoning, garlic powder, onion powder, and the remaining salt and pepper, and toss everything well to ensure an even coating.
- Transfer the chicken and vegetable mixture to the baking sheet alongside the sweet potatoes, arranging everything in a single layer. Stir once if necessary to ensure even baking.
- Return the sheet pan to the oven and bake for another 15 to 20 minutes. Stir halfway through to ensure even cooking, and bake until the chicken is fully cooked and the vegetables are tender. Sprinkle with Parmesan cheese before serving hot.
Ingredients
- 1 medium sweet potato, scrubbed and diced into 1/2-inch-wide pieces
- 3 tablespoons extra-virgin olive oil, divided
- 1 ¼ teaspoons kosher salt, divided
- ¾ teaspoon ground black pepper
- 1 ¼ pounds boneless, skinless chicken breasts, cut into bite-size pieces (about 2 medium breasts)
- 1 small head of broccoli, cut into florets (about 2 cups florets)
- 1 red bell pepper, cored and cut into 1/2-inch pieces
- 1 zucchini, halved lengthwise, then cut into 1/2-inch-thick half moons
- 1 yellow squash, halved lengthwise, then cut into 1/2-inch-thick half moons
- Zest and juice of 1 medium lemon
- 2 ½ teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ cup freshly grated Parmesan cheese
Nutritional Values
Calories: 1576kcal | Carbohydrates: 92g | Protein: 156g | Fat: 64g | Saturated Fat: 12g | Cholesterol: 384mg | Fiber: 28g | Sugar: 28g
FAQ
- How can I customize the vegetables in this sheet pan chicken recipe?
- Feel free to swap out the vegetables listed in the recipe for others you prefer. Just ensure that harder vegetables like sweet potatoes get a head start in the oven to ensure all vegetables are cooked evenly.
- Can I use a different type of chicken for this recipe?
- Yes, you can substitute boneless, skinless chicken breasts with boneless, skinless chicken thighs. Just cut them into bite-sized pieces similar to the breasts.
- How should I store leftovers from this sheet pan chicken and vegetables?
- Leftovers can be kept in an airtight container in the refrigerator for up to four days. You can also freeze them for up to three months, though zucchini and squash might become mushy after thawing.
- What are some serving suggestions for this sheet pan chicken and vegetables?
- You can serve the roasted chicken and vegetables over rice or quinoa, mix them with pasta and sauce, or toss them with arugula for a fresh salad.
- Can I reheat this dish, and if so, how?
- Yes, you can reheat this dish by gently warming it on a lightly greased baking sheet in a 350 degrees F oven until hot. Alternatively, you can use a microwave or stovetop skillet for reheating.
Tips
- Pre-Roasting Hard Vegetables: Start by giving harder vegetables like sweet potatoes a 10-minute head start in the oven. This ensures they cook evenly with softer vegetables and the chicken.
- Flexible Ingredients: Feel free to customize the recipe based on what you have in your fridge. You can swap the vegetables for your favorites or change the type of chicken, such as using thighs instead of breasts, to suit your preference.
- Enhance Flavor with Seasoning: Utilize a blend of Italian seasoning, lemon juice, and garlic to add a vibrant flavor to the dish. Topping it off with freshly grated Parmesan cheese enhances the overall taste.
- Storage and Reheating Tips: Store leftovers in an airtight container in the fridge for up to four days. Reheat gently in the oven or microwave. For freezing, use a freezer-safe container for up to three months, knowing the zucchini and squash might become a bit watery after thawing.
Equipment
- Baking Sheets – Essential for roasting the chicken and vegetables.
- Fish Spatula – Useful for flipping or stirring chicken and veggies.
- Extra Large Cutting Board – Provides ample space for cutting all the ingredients.
