Discover the delight of a one-dish meal with this sheet pan chicken and vegetables recipe. This dish is a perfect blend of juicy chicken, crunchy vegetables and a zesty marinade, creating a symphony of flavors that will leave your taste buds dancing. It's a simple recipe that doesn't skimp on taste, and it's bound to become a staple in your kitchen.
This recipe requires a few specific ingredients that you might not have at hand. Garlic rosemary citrus marinade is a flavorful blend that adds a unique taste to the dish. You can find this marinade in the condiments or marinades section of most supermarkets. Also, you'll need butternut squash, Brussels sprouts, and baby carrots - all of which are readily available in the produce section. Lastly, a Gala apple is needed for a hint of sweetness to balance the flavors.
Ingredients for Sheet Pan Chicken with Vegetables
Chicken breasts: Lean protein source that absorbs marinade flavors and stays juicy when baked.
Garlic rosemary citrus marinade: Adds a zesty flavor to the chicken and vegetables.
Butternut squash: A sweet, nutty squash that adds color, flavor, and nutrients.
Brussels sprouts: Mini cabbages that become sweet and crispy when roasted.
Baby carrots: Tiny carrots that are sweet and add a vibrant crunch.
Gala apple: Adds a hint of sweetness to balance the savory flavors.
Olive oil: Healthy fat that helps roast the vegetables and keep them from sticking to the pan.
Salt and black pepper: Basic seasonings to enhance the flavor of the ingredients.
One reader, Crissie Hasty says:
This sheet pan chicken with vegetables recipe is a game-changer! The flavors are incredible, and the dish is so easy to make. The chicken turns out juicy, and the veggies are perfectly roasted. It's a one-pan wonder that's now a regular in my dinner rotation. Highly recommended!
Key Techniques for Perfectly Cooked Sheet Pan Chicken with Vegetables
How to marinate the chicken: Place the chicken breast halves in a gallon-size resealable plastic bag and add the garlic rosemary citrus marinade. Refrigerate for 1 hour to allow the flavors to infuse into the chicken.
How to prepare the vegetables and apple: Cut the butternut squash into cubes, trim and halve the brussels sprouts, and peel the baby carrots. Core and slice the gala apple. Arrange them on the sheet pan, drizzle with olive oil, and season with salt and pepper.
How to check for doneness: Use an instant-read thermometer inserted into the center of the chicken breasts to ensure they have reached an internal temperature of 165 degrees F. This guarantees that the chicken is fully cooked and safe to eat.
How to broil the dish: After baking, turn on the oven's broiler and place the sheet pan on the top rack. Broil for 2 to 3 minutes to lightly brown the vegetables and apple, adding a delicious caramelized flavor to the dish.
How To Make Sheet Pan Chicken with Vegetables
This vibrant sheet pan chicken is not only beautiful but also nutritious. Made with brussels sprouts, carrots, and gala apples for a refreshing meal.
Serves:
Ingredients
- 3chicken breasts,halved
- 12ozgarlic rosemary citrus marinade,(1 bottle) such as Stonewall Kitchen®
- ½lbbutternut squash,peeled and chopped
- ½lbbrussels sprouts,fresh, halved
- ½lbbaby carrots
- 1gala apple,peeled, cored, and cut into ½-inch cubes
- 2tbspolive oil
- salt and freshly ground black pepper,to taste
Instructions
-
Place chicken breast halves in a gallon-size resealable plastic bag and add marinade. Refrigerate for 1 hour.
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Preheat oven to 450 degrees F. Line a sheet pan with heavy-duty aluminum foil.
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Place butternut squash, brussels sprouts, baby carrots, and apple on the sheet pan. Drizzle with olive oil and sprinkle with salt and pepper.
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Place marinated chicken breasts on top of vegetable-fruit mixture and drizzle with leftover marinade from bag.
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Bake in the preheated oven for 25 to 30 minutes until chicken is no longer pink and the juices run clear. An instant-read thermometer inserted into the center should read 165 degrees F.
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Turn on the oven’s broiler. Broil for 2 to 3 minutes until vegetables are lightly browned.
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Serve and enjoy.
Nutrition
- Calories: 329.53kcal
- Fat: 16.14g
- Saturated Fat: 4.60g
- Trans Fat: 0.09g
- Monounsaturated Fat: 7.28g
- Polyunsaturated Fat: 2.80g
- Carbohydrates: 27.33g
- Fiber: 12.20g
- Sugar: 6.59g
- Protein: 22.08g
- Cholesterol: 55.68mg
- Sodium: 680.31mg
- Calcium: 241.80mg
- Potassium: 984.10mg
- Iron: 5.70mg
- Vitamin A: 580.47µg
- Vitamin C: 53.41mg
Expert Advice for Mastering Sheet Pan Chicken with Vegetables
When marinating your chicken, ensure to massage the garlic rosemary citrus marinade into the meat. This helps the flavors to penetrate deeper into the chicken, resulting in a more flavorful and juicy dish. Additionally, when arranging your vegetables and fruit on the sheet pan, try to spread them out in a single layer. This allows for even roasting and caramelization, which enhances the overall taste and texture of your dish.
Time-Saving Tips for Preparing Sheet Pan Chicken with Vegetables
Prep ahead: Marinate the chicken the night before to save time on the day of cooking.
One pan, multiple meals: Double the recipe and save the extra for meal prep throughout the week.
Invest in pre-cut: Purchase pre-cut vegetables to save time on prep work.
Use a meat thermometer: Use a meat thermometer to ensure the chicken is cooked perfectly without overcooking.
Substitute Ingredients For Sheet Pan Chicken with Vegetables Recipe
chicken breasts - Substitute with turkey breasts: Turkey breasts can be used as a lean and flavorful alternative to chicken breasts, offering a similar texture and taste when cooked.
garlic rosemary citrus marinade - Substitute with lemon herb marinade: A lemon herb marinade can provide a similar citrusy and aromatic flavor profile, enhancing the taste of the dish.
butternut squash - Substitute with acorn squash: Acorn squash can be used as a substitute for butternut squash, offering a slightly nuttier flavor and a similar texture when roasted.
brussels sprouts - Substitute with green beans: Green beans can be used as a substitute for brussels sprouts, providing a crisp and tender texture with a mild, slightly sweet flavor.
baby carrots - Substitute with sliced regular carrots: Sliced regular carrots can be used as a substitute for baby carrots, offering a similar sweet and earthy flavor when roasted.
gala apple - Substitute with honeycrisp apple: Honeycrisp apples can be used as a substitute for gala apples, providing a sweet and crisp texture with a hint of tartness.
olive oil - Substitute with avocado oil: Avocado oil can be used as a substitute for olive oil, offering a mild, buttery flavor and a high smoke point for roasting vegetables and chicken.
Plating Ideas for a Delicious Sheet Pan Meal
Elevate the plating: Arrange the roasted vegetables and chicken in an artful and visually appealing manner on the plate, ensuring each component is showcased beautifully.
Garnish with fresh herbs: Sprinkle the dish with freshly chopped rosemary and thyme to add a pop of color and a burst of aromatic flavor.
Create a colorful contrast: Incorporate vibrant and visually striking elements such as pomegranate arils or microgreens to add a touch of elegance and sophistication to the dish.
Incorporate a drizzle of reduction: Drizzle a reduction of balsamic vinegar or a honey glaze over the chicken and vegetables to enhance the overall flavor profile and add a glossy finish to the dish.
Utilize edible flowers: Introduce edible flowers such as nasturtiums or pansies to the plate for a delicate and visually stunning touch, elevating the overall presentation.
Essential Kitchen Tools for Making Sheet Pan Chicken with Vegetables
- Food processor: A food processor is a versatile kitchen appliance used for chopping, slicing, shredding, and pureeing a variety of ingredients.
- Mixing bowl: A mixing bowl is essential for combining ingredients and mixing batters or doughs.
- Sheet pan: A sheet pan, also known as a baking sheet, is a flat, rectangular metal pan used for baking and roasting foods in the oven.
- Gallon-size resealable plastic bag: This type of bag is used for marinating meats and can be sealed to prevent leaks.
- Heavy-duty aluminum foil: Heavy-duty aluminum foil is used to line the sheet pan and prevent sticking while roasting.
- Instant-read thermometer: An instant-read thermometer is used to check the internal temperature of the chicken to ensure it is fully cooked.
Storage and Freezing Guidelines for Sheet Pan Chicken with Vegetables
- Allow the sheet pan chicken with vegetables to cool completely before storing or freezing.
- For storing in the refrigerator, transfer the chicken and vegetables to an airtight container. It will keep well for up to 3-4 days in the fridge.
- If you have leftovers that you want to freeze for later, follow these steps:
- Place the cooled chicken breasts and vegetables in separate freezer-safe containers or resealable bags.
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Freeze for up to 2-3 months for optimal quality and flavor.
- To reheat frozen sheet pan chicken and vegetables:
- Thaw overnight in the refrigerator.
- Preheat your oven to 350°F (175°C).
- Transfer the thawed chicken and vegetables to a baking dish, and cover with foil.
- Bake for about 20-25 minutes, or until heated through. You can remove the foil during the last 5 minutes of reheating to crisp up the vegetables slightly.
- Alternatively, you can reheat smaller portions in the microwave. Place the chicken and vegetables in a microwave-safe dish, cover with a damp paper towel, and heat in 30-second intervals until warmed through.
How To Reheat Leftover Sheet Pan Chicken and Veggies
Preheat your oven to 350°F (175°C). Place the leftover sheet pan chicken and vegetables on a baking sheet and cover it with aluminum foil. This will help to retain moisture and prevent the chicken from drying out. Bake for 15-20 minutes, or until the chicken is heated through and the vegetables are tender.
For a quicker option, you can use the microwave. Place the leftover chicken and vegetables in a microwave-safe dish and cover it with a damp paper towel. This will help to create steam and keep the chicken moist. Microwave on high for 2-3 minutes, or until the chicken is heated through and the vegetables are tender.
If you want to add some extra flavor to your leftovers, try sautéing them in a pan with a little olive oil or butter. Heat the oil or butter in a large skillet over medium-high heat. Add the leftover chicken and vegetables and sauté for 5-7 minutes, or until the chicken is heated through and the vegetables are lightly browned.
For a crispy texture, you can also try reheating your leftovers under the broiler. Preheat your broiler to high and place the leftover sheet pan chicken and vegetables on a baking sheet. Broil for 2-3 minutes, or until the chicken is heated through and the vegetables are lightly charred.
If you have a lot of leftovers, you can also try repurposing them into a new dish. Chop up the leftover chicken and vegetables and use them as a filling for tacos, burritos, or quesadillas. Or, add them to a salad or soup for a quick and easy meal.
Interesting Trivia About Sheet Pan Cooking
Sheet pan chicken with vegetables is a versatile dish that can be customized with various marinades and vegetables. It's a convenient and healthy meal option, as it allows for easy cleanup and minimal hands-on cooking time. This recipe can be easily adapted to include different seasonal vegetables and fruits, making it a great way to incorporate a variety of nutrients into your diet. Additionally, the high heat of the oven helps to caramelize the vegetables, enhancing their natural flavors. This dish is a perfect example of a balanced meal, providing protein from the chicken, and a variety of vitamins and minerals from the vegetables and fruits.
Budget-Friendly Benefits of Sheet Pan Chicken with Vegetables
The cost-effectiveness of this sheet pan chicken with vegetables recipe is quite high. The use of affordable ingredients like chicken breasts, butternut squash, brussels sprouts, and baby carrots makes it a budget-friendly option. The recipe's versatility allows for easy substitution of ingredients based on seasonal availability, further reducing costs. With an approximate cost of $20, this meal can feed a household of four, making it a cost-effective and nutritious option. Overall Verdict: 9/10
Is Sheet Pan Chicken with Vegetables Healthy?
This sheet pan chicken with vegetables recipe is a healthy and well-balanced meal. The recipe includes lean protein from the chicken breasts, fiber-rich vegetables like butternut squash, brussels sprouts, and carrots, and a touch of natural sweetness from the gala apple. The use of a marinade adds flavor without relying heavily on salt or unhealthy fats. Additionally, the cooking method of roasting in the oven helps retain nutrients while minimizing the need for excessive oil.
To further enhance the nutritional value of this recipe, consider the following suggestions:
- Opt for organic chicken and vegetables when possible to reduce exposure to pesticides and hormones
- Use a marinade with lower sodium content or create your own using fresh herbs, citrus juice, and heart-healthy olive oil
- Increase the variety of vegetables by adding bell peppers, red onions, or sweet potatoes for additional vitamins and minerals
- Serve the dish alongside a whole grain like quinoa or brown rice to provide complex carbohydrates and extra fiber
- Garnish with fresh herbs like parsley or cilantro for added flavor and antioxidants
By making these minor adjustments, you can elevate the nutritional profile of this already healthy sheet pan chicken and vegetables recipe, ensuring a delicious and nourishing meal for you and your loved ones.
Why Our Editor Loves This Easy Sheet Pan Recipe
The sheet pan chicken with vegetables recipe is a delightful combination of flavors and textures. The marinade infuses the chicken with a burst of citrus and rosemary, while the butternut squash, brussels sprouts, carrots, and apple provide a colorful and nutritious base. The high-temperature roasting ensures the chicken stays juicy and the vegetables caramelize beautifully. The addition of the broiler step adds a lovely char to the vegetables, enhancing their natural sweetness. This dish is not only visually appealing but also a convenient one-pan meal that is sure to impress with its vibrant flavors and wholesome ingredients.
Enhance Your Sheet Pan Chicken with Vegetables Recipe with These Unique Side Dishes:
Similar One-Pan Recipes to Try
Appetizer and Dessert Ideas to Complement Your Sheet Pan Meal
Why trust this Sheet Pan Chicken with Vegetables Recipe:
This recipe offers a delightful combination of garlic rosemary citrus marinade that infuses the chicken breasts with robust flavors. The butternut squash, brussels sprouts, baby carrots, and gala apple are roasted to perfection, creating a harmonious medley of textures and tastes. The use of olive oil enhances the natural flavors of the vegetables, while the precise cooking instructions ensure a juicy and tender chicken with a golden-brown finish. Trust in the expertise behind this recipe to elevate your culinary experience.
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