Tired of juggling multiple pots and pans for a healthy dinner? Enter the ultimate weeknight hero: the sheet pan meal! This recipe brings together tender, savory chicken and a rainbow of roasted vegetables on a single pan. It’s a fuss-free, flavor-packed solution for busy evenings and a game-changer for your weekly meal prep. Less cleanup, more deliciousness – what’s not to love?
Ingredients
• Nonstick cooking spray
• 1 pound / 454 g boneless, skinless chicken breasts
• 1 tbsp sesame oil
• 2 tbsp soy sauce
• 2 tbsp honey
• 2 medium red bell peppers, sliced
• 2 medium yellow bell peppers, sliced
• 3 medium carrots, sliced
• 0.5 head broccoli, cut into florets, approx. 8 oz / 227 g
• 2 medium red onions, sliced
• 2 tbsp extra virgin olive oil
• Salt and black pepper, to taste
• 0.25 cup fresh parsley, chopped
Instructions
1. Preheat your oven to 400°F / 204°C. Lightly coat a large baking sheet with nonstick cooking spray.
2. Place the chicken breasts in the center of the prepared baking sheet.
3. In a small bowl, whisk together the sesame oil and soy sauce. Brush this glaze evenly over the chicken breasts.
4. Arrange the sliced bell peppers, carrots, broccoli, and red onions in sections around the chicken.
5. Drizzle the extra virgin olive oil over all the vegetables and gently toss them on the pan to ensure they are well-coated.
6. Season both the chicken and the vegetables generously with salt and pepper to your taste.
7. Bake in the preheated oven for 25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
8. Remove from the oven and garnish with fresh chopped parsley before serving.
9. For meal prep, divide the chicken and vegetables evenly among 4 airtight containers.
Nutritional Information
• Nutrition (per serving)
• Calories: 437 kcal
• Net carbs: 9 g
• Fiber: 0 g
• Fat: 30 g
• Protein: 30 g
Pro Tips
• For easy meal prep, store portions in airtight containers in the refrigerator for up to 4 days.
• Don’t overcrowd the pan! Use a large sheet pan or two smaller ones to ensure vegetables roast instead of steam.
• Cut your vegetables into similar-sized pieces to promote even cooking throughout.
• For perfectly juicy chicken, use a meat thermometer to check for an internal temperature of 165°F / 74°C.
FAQ
Q: How do I know when the sheet pan chicken is cooked
A: The best way to ensure your sheet pan chicken is perfectly cooked is by using a meat thermometer. The chicken is ready when the internal temperature reaches 165°F (74°C). The vegetables should be tender and slightly browned.
Q: Can I use different vegetables in this recipe
A: Absolutely! This one pan chicken and veggies recipe is very versatile. You can easily substitute with other vegetables like zucchini, asparagus, sweet potatoes, or Brussels sprouts. For even cooking, make sure to cut all vegetables to a similar size.
Q: How do I store leftovers for meal prep
A: This sheet pan chicken and vegetables recipe is perfect for meal prep. Simply divide the cooked chicken and roasted vegetables into individual airtight containers. They can be stored in the refrigerator for up to 4 days.
Q: What can I do to prevent my vegetables from getting soggy
A: To get perfectly roasted, non-soggy vegetables, the key is to not overcrowd the pan. Use a large sheet pan or even two smaller ones to give the vegetables enough space to roast instead of steam. A hot oven and a good coating of olive oil also help them crisp up.
