Sheet Pan Chicken and Vegetables
User Reviews
5
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Prep Time
10 mins
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Cook Time
40 mins
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Total Time
50 mins
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Servings
4
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Calories
67858 kcal
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Course
Main Course, Dinner
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Cuisine
Mediterranean, American
Sheet Pan Chicken and Vegetables
Description
The recipe involves marinating chicken breasts and a mixture of grape tomatoes, bell peppers, and red onions in a blend of olive oil, fresh lemon juice, garlic, oregano, salt, and pepper. The vegetables are roasted first to start softening, then the chicken is added to the pan to finish cooking evenly. Pounding thicker chicken breasts ensures uniform thickness for even roasting.
As the chicken roasts alongside the vegetables on a single baking sheet, it absorbs the bright, savory flavors from the marinade while the vegetables caramelize, providing a contrast in textures and natural sweetness. The simplicity of the ingredients lets the freshness of the lemon and garlic shine.
This dish can be served with cooked rice for a complete meal. Finishing with kalamata olives, crumbled feta, and fresh parsley adds a salty, briny, and herbal note that complements the roasted ingredients. This sheet pan approach makes for an easy but satisfying dinner.
Ingredients
Lemon Garlic Marinade
- 1/4 cup olive oil $0.64
- 1 lemon $0.43, fresh
- 4 cloves garlic $0.32, minced
- 1/2 Tbsp oregano $0.15, dried
- 1/2 tsp salt $0.02
- black pepper $0.03, freshly cracked
Chicken and Vegetables
- 1 pint grape tomatoes $1.69
- 2 bell pepper $2.00
- 1 red onion $0.28, small
- 1.5 lbs. chicken breast $5.24, boneless, skinless
Toppings
- 15 kalamata olive $0.45, about 1/2 cup
- 2 oz. feta cheese $1.10, crumbled
- handful parsley $0.25, fresh
For Serving (optional)
- 4 cups rice $0.70, cooked
Instructions
- Preheat the oven to 400ºF. Zest the lemon, then squeeze the juice. Combine the olive oil, lemon juice (about 1/4 cup), garlic, oregano, salt, and some freshly cracked pepper in a bowl. Save the lemon zest for later.
- Chop the bell peppers and onions into 1 to 1.5-inch pieces. Place the tomatoes, bell peppers, and onions on a large baking sheet. Pour about half of the lemon garlic marinade over the vegetables and toss until they are well coated. Roast the vegetables in the preheated oven for about 10 minutes as you prepare the chicken.
- While the vegetables begin roasting, prepare the chicken breasts. If your chicken breasts are thicker than 3/4-inch, pound them out to an even thickness of 1/2 to 3/4-inch thick. This will help them cook quickly and evenly. To pound the chicken, place them on a cutting board, cover with plastic wrap to prevent splatter, then gently pound the thicker ends with a rolling pin or mallet until even with the thinner end.
- Cut each chicken breast into two pieces. Place the chicken in a shallow dish and pour the remaining marinade over top. Toss the chicken in the marinade to coat.
- After roasting for ten minutes, remove the baking sheet with the vegetables from the oven. Stir the vegetables well, then push them off to each side making room for the chicken in the center. Place the chicken pieces on the baking sheet.
- Return the baking sheet to the oven and bake the chicken and vegetables for an additional 20-25 minutes, or until the internal temperature of the chicken reaches 165ºF. For additional browning, switch the oven to broil and finish by broiling the chicken and vegetables for about 5 minutes.
- Slice the olives in half. Sprinkle the olives, feta, lemon zest, and parsley over the chicken and vegetables after roasting, then serve (with rice, if desired).
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 67858 kcal
% Daily Value*
| Serving | 1Serving | |
| Calories | 678.58kcal | 34% |
| Carbohydrates | 58.5g | 20% |
| Protein | 46.3g | 93% |
| Fat | 27.88g | 43% |
| Sodium | 1228.18mg | 51% |
| Fiber | 5.9g | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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