Sheet Pan Roasted Chicken and Vegetables
Servings
4Serving size
4 ounces chicken with 6 ounces vegetablesThis recipe can easily be multiplied. Leftovers are great.
Ingredients
| 1/2 tsp.. Ground cumin |
| 1 tsp. Chili powder |
| 1/2 tsp. Garlic powder |
| 1/2 tsp. Onion powder |
| 1 to taste Black pepper |
| 1/4 tsp. Salt (divided) |
| 1 bunch Broccoli, raw (cut into small florets) |
| 1 medium head Cauliflower, raw (cut into small florets) |
| 1 small White onions (thinly sliced) |
| 4 tsp. Olive oil |
| 16 ounces Boneless, skinless chicken thighs |
| 1 Tbsp. No salt added tomato paste |
| 1/2 tsp., leaves Dried oregano |
| 1 tsp.. Smoked paprika |
Instructions
Line a baking sheet with aluminum foil.
Place the cumin, chili powder, garlic powder, onion power, pepper, and 1/8 teaspoon of the salt in a large bowl and mix well.
Toss broccoli, cauliflower and red onion with the seasoning blend and 2 teaspoons of the olive oil.
Place on the prepared baking sheet. Leave room for the chicken, it will be cooked on the same pan.
Place the remaining 2 teaspoons of olive oil in a small bowl with the tomato paste, oregano, smoked paprika, and 1/8 teaspoon of the salt.
Whisk well.
Add the whole chicken thighs to the bowl and toss to coat well.
Place the chicken thighs on the baking sheet with the vegetables.
Place the baking sheet in the oven.
Roast for about 12 to 15 minutes until the chicken reaches an internal temperature of 160° F. Toss the vegetables at least twice.
Allow chicken to rest for 3 to 5 minutes before serving.
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
Using a sheet pan can be a great way to make a super simple dinner.
This method of tossing cut up veggies in one spice blend and the meat in a wet rub makes for a perfect weeknight meal. The prep takes less than 10 minutes and you can use your favorite veggies and take this in any direction you like – Southwestern, Cajun, Moroccan, or even using Caribbean flavors. The key is to use a slightly different flavor profile in the wet rub and good choices for that are mustards, tomato paste, sun dried tomato paste, chipotle paste (or very finely minced chipotle in adobo) or even something like pesto.
You can use fish or shellfish instead of the chicken, but it is best to add them about 5 minutes or so after the veggies have started roasting so the fish and vegetables are done at the same time.
It’s a great way to both eat great food without a lot of prep and to improve your Mediterranean diet score.