Chicken & Veggies Sheet Pan Dinner

When I discovered that I could throw all my dinner ingredients on one sheet pan and cook the whole meal together, with only one dirty pan to clean up… I was hooked! Sheet pan dinners provide a quick, easy, and healthier dinner option for any busy night.

4 Easy Steps! 

1. Preheat the oven and the sheet pan! Having a sheet pan hot, hot, hot, will help you achieve roasted vegetables that are crispy on the outside and soft (not soggy) on the inside! If you forget to put the pan in the oven, don’t worry.  It will still taste great!
2. Cut the vegetables. They need to be the same size and shape, if possible. Purchase frozen veggies to save time; drain off excess water if needed and add a few additional minutes to cook time. 
3. Season the vegetables. The standard, and yet amazing, seasoning is a drizzle of olive oil, sea salt, and freshly cracked black pepper and a sprinkle of water. Try any seasoning you already have or get fancy with any of the recipes below. 
4. Roast in the oven. Roast thicker, larger vegetables first.  Remove from oven, add the meat and smaller veggies.  Return to oven till golden brown and tender.THRIVE WHOLISTIC.COM 2022

The Best Vegetables to Roast

• Root Vegetables – Potatoes, sweet potatoes, and carrots are always yummy.  Even turnips, rutabagas, and beets are delicious roasted!
• Cruciferous Vegetables – Broccoli, cauliflower, and brussels sprouts. I love to cook a whole sheet pan of just broccoli, cauliflower, or brussels sprouts for a side dish, leftovers and yummy soups in the winter. 
• My Favorites – Mushrooms, asparagus, green beans, garlic, olives – green or black, red-orange-yellow, or green peppers, artichokes, butternut squash, acorn squash, zucchini or yellow squash all get a flavor enhancement with a roast. 
• Onions – White onion, red onion, or even shallots can be roasted. The heat of the oven brings out their natural sweetness and makes them even more delectable, soft, and often more tolerated by the picky, anti-onion, eater. 

Sheet Pan Dinner Tips

• Cook on parchment paper for even quicker cleanup. Do not use aluminum foil as you do not need aluminum in your food and hence, your body. 
• 13x 16 rimmed sheet pans or two smaller sheet pans work.  Use whatever you have.
• Leftovers: Serve with gluten free, coconut or almond-flour tortillas, on top of a salad or wrapped up in a lettuce wrap. Or simply reheat and eat. Use leftovers in an omelet or frittata – YUM!  
• Remember! Cut vegetables the same size and thickness so they cook for the same time. 
• Mix spices in a bowl and pour over the ingredients. A butter brush works nicely to evenly coat it.  
• Kick it up a notch with cayenne pepper, hot sauce or jalapeno peppers. 
• If your recipe calls for marinated meat… When you wake up, toss the meat in the marinade first thing. Refrigerate till your dinner time.  If you forget, don’t sweat it. Just marinate it later, before dinner time. I ask SIRI to remind me to marinate. ☺  When you start to think about dinner or walk in the door from work, grab the marinated meat out of the frig and let it come to room temperature, about 30 min.  
• Avoid canned vegetables – the cans are lined with BPA-based linings, using a variety of other coatings, or polymers and those are not good for you. It is toxic. Eating from canned food occasionally is way-better than eating from canned foods every meal. Pick fresh or frozen when possible. A farmer’s market is a great way to support your local community and eat fresh!
• Meat – For fish, avoid farm-raised, choose wild-caught.  Choose organic chicken, turkey, and beef. To be healthier, purchase meat from a local farmer who doesn’t use pesticides, herbicides, and antibiotics. Grass-fed is the best nutrient source. *Reminder that you are eating what the cow is eating. If he is eating untouched grass, full of vitamins – that’s great! But, if the cow is eating processed grain, or GMO corn and not green grass – buy something better. 
• Drizzle fresh cut vegetables with a little water to increase moisture and decrease oil amounts used. If using frozen vegetables, you do not need to drizzle with water.

Chicken & Veggies Sheet Pan Dinner

Darcey Klein

This is a great recipe to start with if you are new to sheet pan dinners

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Course Main Course

Servings 4

Ingredients

  

• 1.5 pounds 1 ½ pounds chicken breast (about 4-5 pieces) *to cook evenly, cut to the same size. 
• 2 pounds red or yellow golden potatoes, cut into 1” pieces 
• 1 pound fresh broccoli or green beans, ends trimmed (not canned or frozen)
• 3-5 tablespoons olive oil, avocado, sesame, or coconut oil, divided 
• 5 garlic cloves, minced
• 1 teaspoon cracked pepper, divided
• 1 teaspoon sea salt, divided

Instructions

 

• Preheat oven and sheet pan to 375 degrees.
• Remove pan from oven, carefully line a sheet pan with parchment paper for easier cleaning or spray with cooking oil. 
• Spread the potatoes on 1/3 of the pan and place in oven for about 15-20 minutes.
• While potatoes are cooking, mix spices and oil together and toss on chicken and green beans.  Remove potatoes from oven, add chicken and green beans to the sheet pan. 
• Bake another 25 minutes or until chicken reaches 165-degree internal temperature.  If chicken in small, check at 13 minutes – it may be done. 
• Remove from oven. Salt and Pepper. Serve hot. Enjoy!