Description
A quick and healthy sheet pan dinner featuring chicken and vibrant vegetables, infused with lemon and garlic flavors.
Ingredients
Scale
- 8–10 chicken tenders or 6 chicken thighs
- Salt and black pepper to taste
- 3 tablespoons low sodium soy sauce or coconut aminos
- 3 tablespoons fresh lemon juice (from 1 lemon)
- 2 tablespoons unsalted butter, melted
- 1/2 tablespoon finely chopped cilantro (optional)
- 1 1/2 teaspoons salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon chili powder (optional)
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1 cup broccoli florets
- 1 lb bunch of asparagus (trimmed)
- Side of your choice: cauliflower rice or zoodles
- 4–5 lunch containers for storage
Instructions
- Preheat the oven to 400ºF. Spray a large sturdy baking sheet with cooking spray or line with parchment paper.
- Place chicken on the baking sheet and season with salt and pepper.
- In a small bowl, combine soy sauce, lemon juice, melted butter, and cilantro. Drizzle 1/3 of this sauce over the chicken.
- Bake for 5 minutes (20 minutes for chicken thighs).
- While it bakes, mix seasonings in a small bowl.
- After 5 minutes, flip the chicken and add the asparagus and broccoli around it.
- Sprinkle the chicken and vegetables with the seasoning mixture and drizzle more sauce over everything, reserving 1 teaspoon for later.
- Bake for another 10-15 minutes, or until the chicken reaches an internal temperature of 165ºF.
- If chicken isn’t cooked, remove vegetables to prevent overcooking.
- Drizzle reserved sauce over chicken and broil for 1-2 minutes until browned.
- Serve hot, optionally garnished with chopped parsley.
Notes
For a dairy-free version, substitute butter with olive oil. Adjust recipe for different vegetables if desired.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 80mg
Keywords: chicken, sheet pan dinner, healthy meal, lemon, garlic