Main Meals
Sheet Pan Chicken & Veggies
By Katie Stewart · April 12, 2024 · 4 min read
Blog by Laura Hearn, CNE in The Clear Skin Solution + Recipe by Katie Stewart, RHN
Sheet Pan Chicken & Veggies
Springtime has tiptoed in, bringing with it a delightful seasonal shift. The days stretch longer, bringing us outdoors to the backyard, the local park, or the walking trails to enjoy these brighter days.
And let’s be real: this time of year tends to get a tad hectic. Kids’ activities, school performances, yard work, and garden prep all clamour for our attention.
But let’s park those dinner worries at the door. I’ve got your back with a game-changer that’s fast, fuss-free, and basically cleans up after itself. Drumroll, please… Enter the heroic Sheet Pan Chicken & Veggies!
Get ready to whip up magic on a single pan and serve up smiles without missing a beat of the springtime fun.
Why Sheet Pan Meals?
Sheet pan cooking is the secret weapon for busy households. It’s like having a personal sous chef who preps, cooks, and cleans up all in one fell swoop.
Here’s why we’ve fallen head over heels for this one-pan wonder:
Speedy Suppers: From prep to plate, this dish takes just under an hour. With minimal hands-on time, you can have a wholesome meal on the table without breaking a sweat.
Veggie Remix: Sheet pan dinners are like a blank canvas. Mix and match your favourite veggies and seasonings to use what you have on hand and make it uniquely yours.
Meal Prep Magic: Batch cook once, eat four times. That’s the sheet pan promise. Store leftovers for quick lunches or dinners throughout the week. Doubling the recipe is easy if you’re hosting a hungry crowd.
Nutrient Powerhouse for Glowing Skin
In addition to making dinner time a breeze, we adore this recipe for its skin-loving benefits:
Protein Packed
Chicken thighs are a great source of protein, which is the foundational block for tissue repair, collagen synthesis (the secret to plump skin!), and skin elasticity.
Skin Loving Fats
Avocado oil is rich in oleic acid and loaded with antioxidants; it repairs tissues, boosts collagen (for plump skin!), and maintains elasticity.
Fiber and Antioxidants
This meal’s red potatoes, red onion, carrots, and broccoli are loaded with fibre, which aids digestion and promotes overall gut health. Antioxidants combat free radicals, preserving our skin’s youthful resilience.
Blood Sugar Balance
This meal gets the PFF gold star. Protein, fat, and fibre balance blood sugar, something we focus on with our clients inside The Clear Skin Solution. Steady glucose levels contribute to skin health by reducing inflammation and preventing breakouts.
Customize Your Creation
The beauty of sheet pan cooking lies in its flexibility. You can mix and match ingredients to suit your taste or work with what’s already in your kitchen. Here are some options:
Protein: Swap out the bone-in chicken thighs for boneless thighs or chicken sausages
Veggies: Replace the veggies with other options such as sweet potatoes, cauliflower, Brussels sprouts, beets, and parsnips.
Seasonings: Use any of your favourite spices or herbs to switch up the flavour profile
Ingredients
- 2 lbs Chicken Thighs (bone in, skin on)
- ¼ cup Avocado Oil
- 2 Tbsp Italian Seasoning
- 1/2 tsp Garlic Powder
- ½ tsp Onion Powder
- 2 Tbsp Lemon Juice
- 1 tsp Sea Salt (plus a bit extra for sprinkling)
- ½ tsp Pepper (plus a bit extra for sprinkling)
- 1 lb Mini Red Potatoes (cut in half)
- 1 Medium Red Onion (cut into wedges)
- 4 Carrots (cut into 1 inch pieces)
- 1 Broccoli Head (cut into florets)
Instructions
- Preheat: Start by heating your oven to 375 F.
- Make the Marinade: In a bowl, whisk together the avocado oil, Italian seasoning, garlic powder, onion powder, lemon juice, salt, and pepper.
- Marinate the Chicken: Place your chicken thighs in a separate bowl. Pour half of the marinade over them, making sure they're nicely coated. Let them hang out for at least 15 minutes to soak up all those tasty flavours.
- Coat the Veggies: While the chicken is marinating, grab your veggies (potatoes, onion, carrots, and broccoli) and toss them with the remaining marinade. You want them all evenly coated and ready to roast.
- Prep the Sheet Prep: Line the sheet pan with parchment paper for easy clean-up, then arrange the marinated chicken and the veggies on top.
- Cooking Time: Pop the pan into your preheated oven and let it roast for about 35-40 minutes. You want the chicken to be fully cooked (165°F on a meat thermometer) and the veggies to be tender and delicious. Give the veggies a quick stir once or twice while they cook to ensure they're roasting evenly.
- Dinner’s Ready!: Once everything's cooked through and smelling amazing, take it out of the oven, and you're ready to serve up a delicious, wholesome meal.