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Sheet Pan Lemon Garlic Chicken and Vegetables

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A delicious and easy one-pan meal combining tender chicken with fresh vegetables, perfect for busy weeknights.

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

Instructions

  1. Preheat the oven to 400ºF. Spray a baking sheet with cooking spray or line it with parchment paper.
  2. Place the chicken on the prepared baking sheet and season with salt and black pepper.
  3. In a small bowl, combine soy sauce, lemon juice, melted butter, and cilantro. Drizzle 1/3 of this sauce over the chicken.
  4. Bake for 5 minutes (20 minutes for chicken thighs).
  5. In a small bowl, combine the seasonings.
  6. After 5 minutes, remove the baking pan, flip the chicken, and add asparagus and broccoli.
  7. Sprinkle the seasoning mixture and drizzle more sauce over everything, reserving 1 teaspoon for later.
  8. Return to the oven and bake for another 10-15 minutes until chicken reaches 165ºF.
  9. Drizzle with reserved sauce, broil for 1-2 minutes until browned.
  10. Serve hot, optionally sprinkled with chopped parsley.

Notes

Make sure to cut the chicken and vegetables into similar sizes for even cooking. Adjust the seasoning to taste and consider marinating the chicken for more flavor.

Nutrition

Keywords: chicken, sheet pan, quick dinner, lemon garlic, healthy

Find it online: https://surgerecipes.com/sheet-pan-lemon-garlic-chicken-vegetables/

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