Sheet Pan Meals
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Collapse ▲Sheet pan meals are customizable, so you can adjust ingredients and seasonings based on your preferences and dietary needs. Sheet pan meals are great for busy schedules and allow you to create endless possibilities. Sheet pans meals are convenient, time saving, easy to clean up, and easy to build. Most all the components in a sheet pan meal can be prepared ahead of time for little prep the day of. I like to build my sheet pan meal off these components: protein, vegetables, healthy fats (olive oil, avocado oil, or coconut oil), and seasonings and flavors. Prepping sheet pan meals can be done in advance, from chopping and cutting vegetables to marinating your produce.
One helpful tip I have found when making a sheet pan dish is making sure you have things that will cook evenly at the same time. Picking the right vegetables to accommodate your protein is also important. Also remember, dense vegetables such as radishes, potatoes, and winter squashes take longer to cook (30 minutes to 2 hours) rather than leafy greens such as kale, broccoli, chard, and Bok choy (3 to 10 minutes). Make sure all vegetables are cut identical to make sure they cook at the same time. Placement of food on the tray also matters. Remember, things outlining the outside of the pan will cook and brown quicker than items in the middle. For even cooking, place larger food items at the edges and smaller in the middle. Rotate your sheet pan halfway through cooking. The closer the pan is to the heat source, everything will be crisper and browner.
This recipe serves two portions of chicken and vegetables — scale up as much as you need. Serve with brown rice or a hearty salad.
Southern Style Chicken and Vegetable Sheet Pan
Marinade:
- 1½ Tablespoons olive oil
- 1 Tablespoon water
- 1 garlic clove, minced or ¼ teaspoon garlic powder
- 1 teaspoon smoked paprika
- ¼ teaspoon chili powder
- ½ teaspoon salt
Other ingredients:
- 1 medium sweet potato, cut into ¼ -inch cubes
- 1 bell pepper, cut into ½ -inch pieces
- 1 boneless chicken breast, about 6 – 8 ounces
Glaze:
- 2 teaspoons apple cider vinegar
- 1 teaspoon Worcestershire sauce
- 1 teaspoon honey
- 1 teaspoon mustard
Directions:
- Mix the marinade and set it aside.
- Place chopped vegetables and chicken breast into an airtight container or gallon bag. Pour in marinade and thoroughly coat the vegetables and chicken.
- Marinate for at least 1 hour, or up to overnight in the refrigerator.
- Preheat oven to 400 degrees Fahrenheit.
- Place chicken and vegetables on a baking sheet. Roast for 30 – 35 minutes.
- Check the temperature of the chicken breast. Once the chicken breast reaches 165 degrees Fahrenheit, remove it from the pan and set it aside.
- Return vegetables to the oven to continue cooking for another 5 – 10 minutes, or until a fork easily pierces the sweet potatoes.
- Mix ingredients for the glaze.
- Once vegetables are out of the oven, add the chicken back to the pan and drizzle glaze over everything.