Sheet Pan meals are one of my favorites- see this Sheet Pan Chicken and Veggies!
Sheet Pan Chicken and Veggies!
Who doesn’t love a good sheet pan meal? I mean, it’s practically zero work! Just slice your veggies, toss in spices and olive oil, and you’re ready to cook. It’s also one of those meals you can make as healthy as you want.
Opt for those low carb veggies, or just go all-in with those comfort foods for your sides. Either way, this recipe is a great weeknight dinner option. Check out the recipe below.
Finding a Good Sheet Pan:
First, start with a clean sheet pan with an edge. You can also use any casserole you have on hand, but make sure it has enough surface area to really allow the food to sit in one layer without overlapping.
This will ensure it cooks quickly and evenly.
If a sheet pan isn’t something you already have in the kitchen, you can find a good quality one on Amazon. I like the Caphelon and Wilton sheet pans I have. In my experience, the heavy duty ones work best since they retain a lot of heat.
Of course, you can also buy a Silicone pan liner for easy cleanup- and to be a little more friendly on the environment than using foil every time. I don’t really like to clean up after the sheet pan dinners.
After all, why have such an easy dinner to prepare but then dishes that you need to scrape to clean?? Nope! LOL. It’s all about keeping things simple with this meal. My advice- Line that sheet pan and save time in the kitchen! 😀
How to Serve Sheet Pan Chicken and Veggies:
This meal is one of those amazing main dishes that work any time of year. I love to serve in a bowl so you can enjoy a veggie with every bite of chicken.
It’s also great over rice, orzo, and quinoa. Serve with a side of mac and cheese for the kiddos, or your favorite pasta mix. I usually add a Knorr Pasta or Rice side to my cart when I am at the store. They are around $1 and make for a filling side I can just throw in the microwave, if we have a hectic afternoon!
For this recipe the flavors of the balsamic vinegar are pretty strong. So I would recommend having plain rice or pasta along with it.
For this recipe you do want to line up everything in one layer. Chop veggies roughly the same size, so they will cook within the same time frame.
If you haven’t made a sheet pan of veggies before, remember that some vegetables cook very fast. Broccoli, asparagus, and other soft vegetables don’t need very long in the oven. So if you’re adding those just be sure to add them toward the end of your baking time.
Carrots, potatoes, and onions, and cauliflower can handle quite a bit longer in the oven before they become overdone.
Your veggies should look about like this when done. A few crispy edges is what we are going for! No burned up food or unidentifiable bits of veggies.
The moisture from the chicken provides enough to roast the veggies nicely. They shouldn’t be overly dried out.
If you do notice your veggies are looking dry you can add 1/4 cup of water to the pan while cooking. Resist the temptation to cover in water during cooking. Too much water can keep them from getting a crispy edge!
I sometimes turn my vegetables over with a spatula half way through cooking. This is optional, but if you are a little on the picky side it helps keep any of the surface of the veggies from being too mushy. I also like my chicken very crispy if it’s in the oven, so turning then once with a pair of tongs works great.
Avoid opening the oven if possible. Just once to mix veggies and turn your chicken over is fine, but more than that will bring down the oven temp a lot and extend the cooking time.
I hope you can get the chance to make this one! It’s such a good dinner idea. I love that it’s easy to put together and clean up, and works with so many side ideas. See the recipe below!
- 2 Chicken thighs
- 1 Cup carrots, cut into matchsticks
- 1 Cup cauliflower florets
- 1 Cup red onion, sliced
- 2 Tbsp olive oil
- 1 Tsp garlic powder
- 2 Tsp Italian seasoning
- Salt and pepper to taste
- 1/2 Cup balsamic vinegar
- 5 Tbsp brown sugar
Preheat the oven to 400 degrees. Grease a baking pan with half the olive oil.
Arrange, in a single layer, the onions, cauliflower florets, carrots and chicken.
Drizzle the remaining oil over the vegetables and chicken and sprinkle with the salt, pepper, garlic power and Italian seasoning. Sprinkle the brown sugar.
Pour the balsamic vinegar and rub the chicken.
Take to the oven and bake fro 25 to 30 minutes or until done.
Ensure all veggies are similar in size. Smaller or quickly cooking vegetables can be substituted but may need to be added 10 minutes before cooking time is finished.
Amount Per Serving: Calories: 657Total Fat: 32gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 24gCholesterol: 166mgSodium: 456mgCarbohydrates: 60gFiber: 6gSugar: 46gProtein: 34g
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