Sheet Pan Chicken And Vegetables Recipe – A Healthy One Pan Meal
Sheet pan chicken and vegetables is an easy to make, delicious and healthy recipe.
This time of the year many of us are taking an in-depth look at our diets and making changes to eat a little healthier.
Most of us are avoiding carbohydrates and opting to eat more fruits and vegetables. Red meat often gets pushed to the back burner, while chicken and fish take center stage.
But sometimes it is hard to come up with creative recipes when it comes to combining chicken and vegetables at dinner time.
Of course you can grill or bake your chicken. Combine it with a small side salad and steamed broccoli and cauliflower and you have a healthy meal.
However, eating that over and over again within the first few weeks of your new healthy eating plan will have you craving your favorite comfort meal in no time!
In order to stick with any diet, you must have a variety of recipes on hand to keep things interesting.
A simple change in the type of vegetables that you are cooking can make all the difference. But even more is the type of cooking method that you are using.
Grilled food tastes completely different than baked or pan-fried. Just the simple act of using a different cooking appliance or technique can change both the taste and texture to your meal.
And of course, one of the most important ways to enhance your healthy meal – seasonings!
Salt and pepper are a great foundation for seasoning both chicken and vegetables. But you can change the entire dynamic of your meal by adding different combinations of spices.
So for this week’s recipe, I decided to keep things healthy and show you how to make Sheet Pan Chicken and Vegetables.
Sheet Pan Chicken and Vegetables
When I first made this recipe, Jim had no idea what I meant by sheet pan chicken and vegetables when he asked me what we were having for dinner.
He knew that I made them both in the oven, but he automatically assumed that they were cooked separately and most likely in two different casserole dishes.
I had to explain to him that I didn’t use a deep 2 or 3 quart casserole dish for the chicken nor the vegetables. In fact, I had used just one pan for the entire meal.
And that was a sheet pan!
By using a large rimmed baking sheet, you can spread both your chicken and vegetables out so that they cook perfectly. No burnt veggies on top and no under-done veggies in the middle.
Everything is spread out evenly so it is all cooked and ready to eat at the same time.
But there are a few tips to make sure that everything is cooked exactly right.
Prepping Sheet Pan Chicken and Vegetables
In order for everything to come out cooked to perfection, there are a few basic tips to follow.
First of all, make sure that the chicken breasts are even in size. I always cut my chicken breasts in half with the knife being parallel to the cutting board.
Cutting the chicken breasts to half of their original size allows them to cook at the same rate as the vegetables.
And if one side of the chicken is much thicker than the other side, pound it with a meat clever. This will flatten it out to a uniform thickness.
Now that you have tips to making the chicken cook perfectly, let’s talk vegetables.
Everyone likes their veggies cooked a different way. Some people like them completely fork tender, while others like them with a little bit of crunch.
The key to making the vegetables to your liking is all about the size. Larger chunks are going to take longer to cook and thus be a little more firm when the cooking time expires.
On the contrary, smaller cut pieces will cook faster and result in softer vegetables.
We like ours somewhere in between so we cut our vegetables in medium size sections so that they are fork tender, but not mushy.
You can use any type of vegetable that you prefer. We almost always use carrots, zucchini, cauliflower and onions.
However, during the summer months, we use whatever can straight from the garden. In fact, we are planting an entire bed of radishes this year just for roasting this year!
I had no idea that radishes make a great low-carb substitute for potatoes in roasts, stews and sheet pan chicken and vegetables!
We keep them whole and they absorb the flavor of whatever seasoning that is used.
Seasoning Sheet Pan Chicken and Vegetables
For this recipe we used balsamic vinegar, garlic, and Italian seasoning as the star to season the chicken.
Once cooked, the juices from the chicken spreads out on the bottom of the pan and the vegetables become seasoned as well.
But feel free to use whatever seasonings that you have on hand. Some other of our favorites include Garlic-Herb, Smoked Paprika, and even Montreal Chicken seasoning.
Just switching up the seasoning will make you feel like you are eating a brand new recipe each and every time!
If you are looking to roast a whole chicken check out our Perfectly Roasted Whole Chicken Recipe.
Mary and Jim
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Sheet Pan Chicken and Vegetables
- 1 lb. boneless skinless chicken breasts, halved lengthwise
- 1 tbsp balsamic vinegar
- 1/2 tbsp extra-virgin olive oil
- 2 cloves crushed garlic
- 3/4 teaspoon Italian seasoning
- 3/4 teaspoon kosher salt
- 1/2 teaspoon fresh ground pepper
- 2 Tbsp. olive oil
- 1 large red bell pepper cut into 1-inch pieces
- 1 medium zucchini cut into 1/2 inch slices
- 1 medium red onion cut into 1-inch pieces
- 1 cup cauliflower florets
- 3 large carrots cut lengthwise
- 2 tbsp extra-virgin olive oil
- 1 teaspoon kosher salt
- freshly ground black pepper
Preheat the oven to 450 degrees F. Place rack on the lower 1/3rd of oven.
In a large plastic bag add the chicken marinade ingredients: balsamic vinegar, olive oil, garlic, Italian seasoning, salt and pepper. Place chicken in bag and massage marinade into chicken breasts. Set aside at room temperature.
In a large bowl add the vegetables and toss with olive oil, salt and pepper.
Add chicken to the center of the sheet pan. Arrange vegetables around the chicken breasts.
Bake for approximately 20 minutes or until the chicken is cooked through (165 degrees F).
Recipe courtesy of Old World Garden Farms