0 from 12 votes
Sheet Pan Chicken with Vegetables
This Sheet Pan Chicken and Vegetables is an effortless meal made with tender pieces of squash, petite peas, roasted red onions, and perfectly seasoned all-white meat chicken breasts.
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 5 mins
Servings: 4 people
Calories: 252 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 lb. boneless skinless chicken breast about 3 small or 2 large, butterflied open and separated
For the marinade
- 2 tbsp extra virgin olive oil + more for the sheet pan
- ½ tsp dried mint
- ½ tsp dried oregano
- ½ tsp garlic powder
- ½ tsp smoked paprika
- 1 tsp kosher salt
- ¼ tsp coarse black pepper or to taste
- 1 tbsp Turkish red pepper paste leveled off
- 2 tbsp water
For the vegetables
- 3 roma tomatoes cut in half
- 2 yellow squash cut into roundels
- 1 cup frozen petite peas
To garnish
- Optional: 1 lemon to squeeze all over the sheet pan once roasted
Instructions
Make the marinade
- In a large mixing bowl, add the olive oil, red pepper paste, all the spices, and water. Mix with a whisk to help incorporate the ingredients, creating a thick marinade.
- Next, add the butterflied, and separated chicken in with the marinade. Toss to fully coat each one. Set aside for 10 minutes.
Cup of Yum
Prepare to Bake
- Preheat the oven to 400 °F
- Add a drizzle of olive oil to the sheet pan and paint all over with a brush or paper towel.
- Next, put all of the veggies on top of the pan and spread them out. Season the veggies with a pinch of kosher salt and black pepper to taste. Give a toss to season all sides. Ensure that the veggies are still spread out.
- When ready, place the chicken in with the vegetable and place the pan into the pre-heated oven set at 400 °F and bake for 30 minutes or until the chicken reaches an internal temperature of 165 °F. Now set the oven to low broil for 5 additional minutes. This will help create nice brown edges, around the veggies and chicken.
- Finally, once fully cooked, and while still hot, grab half a lemon and squeeze lemon juice all over the pan. This is optional, but I highly recommend it.
- Enjoy!
Notes
- Tomatoes: cut off the ends of each tomato to help lay flat on the pan.
- Are you vegan? Use tofu instead.
- Can I add fresh herbs to this dish? Absolutely, I would recommend, parsley or dill.
Nutrition Information
Serving
2cups
Calories
252kcal
(13%)
Carbohydrates
12g
(4%)
Protein
28g
(56%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
6g
Trans Fat
0.01g
Cholesterol
73mg
(24%)
Sodium
721mg
(30%)
Potassium
906mg
(26%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
1037IU
(21%)
Vitamin C
40mg
(44%)
Calcium
42mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 252
% Daily Value*
| Serving | 2cups | |
| Calories | 252kcal | 13% |
| Carbohydrates | 12g | 4% |
| Protein | 28g | 56% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 73mg | 24% |
| Sodium | 721mg | 30% |
| Potassium | 906mg | 19% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 1037IU | 21% |
| Vitamin C | 40mg | 44% |
| Calcium | 42mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.