Sheet Pan Italian Baked Boneless Chicken Thighs and Veggies
User Reviews
4.9
Sheet Pan Italian Baked Boneless Chicken Thighs and Veggies
Description
Boneless, skinless chicken thighs are seasoned with a blend of dried oregano, basil, thyme, sugar, salt, and black pepper, then marinated along with chopped zucchini, carrots, red and yellow bell peppers, and red onion. The garlic clove is crushed to add aroma. After marinating (from 30 minutes to overnight), the chicken and vegetables are spread in a single layer on oiled sheet pans and baked at 450°F. The recipe calls for turning the ingredients partway through baking for even cooking and roasting.
This method yields tender, juicy chicken with slightly crisped edges alongside caramelized vegetables infused with herbaceous Italian flavors. Fresh chopped parsley is sprinkled before serving to add a touch of brightness.
The dish is suitable as a complete meal with protein and vegetables all cooked together with minimal cleanup. The marination step enhances flavor and helps tenderness.
For storage, the cooked dish can be fully cooled and frozen for up to three months in portions. Thawing overnight in the refrigerator and reheating in the oven maintains quality and texture.
Ingredients
- 1 teaspoon kosher salt
- cooking spray
- 1/2 teaspoon onion powder
- 8 chicken thigh boneless, skinless, trimmed of fat, 4 oz each
- 1/2 teaspoon oregano dried
- 1/2 tsp kosher salt
- 1/2 teaspoon basil dried
- 12 ounces zucchini (diced into 1-inch pieces)
- 1/4 teaspoon thyme
- 3 carrot peeled and diced into 1-inch pieces
- 1/2 teaspoon sugar (omit for Paleo and Whole 30)
- 1 red bell pepper (cut into 1-inch pieces)
- 1/8 teaspoon black pepper
- 1 yellow bell pepper (cut into 1-inch pieces)
- 1 clove garlic crushed
- 1 red onion (cut into 1-inch pieces)
- 3 tablespoons olive oil
- parsley chopped, for garnish
- 2 tablespoons red wine vinegar
Instructions
- Combine the Italian seasoning ingredients in a large bowl. Season chicken with 1/2 teaspoon salt, then add the chicken, zucchini, carrots, bell peppers and red onion to the bowl and toss well to coat. Marinate 30 minutes or as long as overnight.
- Preheat oven to 450F degrees. Spray 2 large nonstick sheetpans with oil or use parchment or foil for easy cleanup. Arrange the center rack and lower third.
- Arrange everything onto the prepared baking sheets spread out into a single layer. The vegetables and chicken should not touch.
- Bake about 20 minutes, turn chicken and vegetables and bake an additional 10 minutes, until roasted and tender. Top with fresh parsley and serve.
Notes
- Marinate chicken and veggies for at least 30 minutes to allow flavors to develop; overnight is fine for deeper taste.
- Arrange chicken and vegetables so they do not overlap on the sheet pan to ensure even roasting.
- Cool the cooked dish completely before freezing in portions; freeze up to three months.
- To reheat frozen portions, thaw overnight in the refrigerator and warm in a 325°F oven for about 20 minutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 429 kcal
% Daily Value*
| Serving | 2thighs + veggies | |
| Calories | 429kcal | 21% |
| Carbohydrates | 15.5g | 5% |
| Protein | 46.5g | 93% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 214mg | 71% |
| Sodium | 672.5mg | 28% |
| Fiber | 4g | 16% |
| Sugar | 4.5g | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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