Sheet pan chicken and vegetables
Chicken and a rainbow of vegetables roast on one pan until the edges go golden, which is about as easy as a healthy dinner gets.
- 40 min total
- 15 min hands-on
- Anyone can make this
- Serves 4
- About $2.94 a serving
- 360 calories
- Good the next day
- Gluten-free
Dolly says: Make the full amount. It’s just as good for lunch the next day.
Ingredients
For 4 servings.
- 1½ lb chicken breasts, cut into 1-inch pieces
- 1 broccoli, cut into florets
- 1 red bell pepper, cut into 1-inch pieces
- 1 zucchini, cut into half-moons
- ½ red onion, cut into wedges
- ¼ cup grated parmesan (optional)
From your pantry
- 3 tbsp olive oil
- 2 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp paprika
- 1¼ tsp salt
- ½ tsp black pepper
Each serving has about 360 calories, 42 g protein, 13 g carbs and 15 g fat, and costs about $2.94 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No chicken breasts? Boneless chicken thighs or chicken tenderloins work.
- No broccoli? Frozen broccoli works.
- No red bell peppers? Yellow bell peppers work.
- No zucchini? Yellow squash works.
- No red onions? White onions or yellow onions work.
- No grated parmesan? Parmesan wedge works.
Steps
Tap an underlined word for a quick explanation.
the oven to 425°F and line a large with .
Preheat. Preheating means turning the oven on before you start, so it’s fully hot when the food goes in. Food that starts in a cold oven cooks unevenly and doesn’t brown the same.
How you’ll know: The oven beeps or its light clicks off, usually 10 to 15 minutes after you turn it on.
Sheet pan. A sheet pan is a flat metal baking tray with a low rim all the way around. The rim catches juices, and the wide surface lets food spread out and brown.
How you’ll know: Everything fits in one layer with a little space between the pieces.
Parchment paper. Parchment paper is a nonstick, oven-safe paper for lining pans. Food lifts right off and cleanup is easy, but don’t swap in wax paper or put parchment under the broiler.
How you’ll know: It lies flat in the pan, and the food slides off when you lift it.
Cut the broccoli into florets, the pepper into 1-inch pieces, the zucchini into half-moons and the onion into wedges.
Cut the chicken into 1-inch pieces, then wash your hands, knife and board with hot soapy water.
Food safety: Wash your hands, the board and the knife with hot soapy water after touching raw meat, and don’t rinse raw chicken in the sink.
Pile the chicken and vegetables on the with the oil, Italian seasoning, garlic powder, paprika, salt and pepper, and with your hands until everything is coated.
Sheet pan. A sheet pan is a flat metal baking tray with a low rim all the way around. The rim catches juices, and the wide surface lets food spread out and brown.
How you’ll know: Everything fits in one layer with a little space between the pieces.
Toss. Tossing means gently lifting and turning food so everything gets coated, like pasta in sauce or vegetables in oil. It coats every piece evenly without mashing anything.
How you’ll know: Every piece looks glossy or evenly coated, with no dry spots hiding underneath.
Spread everything into one layer with a little space between the pieces.
Dolly’s tip: Crowding is why sheet pan dinners turn out soggy. If it’s piled up, use two pans.20 to 25 minutes, once halfway, until the vegetables are at the edges and the biggest piece of chicken reads 165°F.
Roast. Roasting means cooking in a hot oven, around 400°F to 450°F, usually spread out on a sheet pan. The dry heat browns the outside and brings out sweetness, especially in vegetables.
How you’ll know: The edges are browned and a little crisp, and a fork slides easily into the thickest piece.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Brown. Browning means cooking until the outside turns brown, which is where a lot of savory flavor comes from. Give food room and time without stirring, or it steams and stays gray.
How you’ll know: The food looks brown rather than gray, and the kitchen smells toasty and savory.
Timer: 22 min
Food safety: Chicken and turkey are done at 165°F in the thickest part. A thermometer is the only sure check. Without one, cut into the thickest piece: it should be white all the way through, with no pink.
Sprinkle the parmesan over the hot pan and serve.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
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