Description
Sheet Pan Chicken and Rainbow Vegetables is a colorful and nutritious one-pan meal featuring tender chicken breast and vibrant vegetables, all seasoned with lemon and herbs and roasted to perfection with minimal cleanup.
Ingredients
Scale
- 1 medium sweet potato, scrubbed and diced into 1/2 inch pieces
- 3 tablespoons extra virgin olive oil, divided
- 1 1/4 teaspoons kosher salt, divided
- 3/4 teaspoon ground black pepper
- 1 1/4 pounds boneless skinless chicken breasts, cut into bite-size pieces
- 1 small head of broccoli, cut into florets
- 1 red bell pepper, cored and cut into 1/2 inch pieces
- 1 zucchini, halved lengthwise and cut into 1/2 inch thick half moons
- 1 yellow squash, halved lengthwise and cut into 1/2 inch thick half moons
- Zest and juice of 1 medium lemon
- 2 1/2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/4 cup freshly grated Parmesan cheese
Instructions
- Preheat the oven to 400°F (200°C). Line a large rimmed baking sheet with foil and lightly coat with nonstick spray.
- In a large bowl, toss the diced sweet potatoes with 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Spread them on the prepared baking sheet and roast for 10 minutes.
- Meanwhile, in the same bowl, combine chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with remaining 2 tablespoons olive oil and add lemon zest, lemon juice, Italian seasoning, garlic powder, onion powder, and the remaining salt and pepper. Toss until evenly coated.
- Remove sweet potatoes from oven and add the chicken and vegetable mixture to the sheet pan. Spread everything in a single layer.
- Return to oven and roast for 15–20 minutes, stirring halfway through, until chicken is cooked through and vegetables are tender.
- Remove from oven and sprinkle with Parmesan cheese. Let melt slightly before serving.
Notes
- Don’t overcrowd the pan to avoid steaming the ingredients.
- Cut all vegetables to similar sizes for even cooking.
- To make it vegetarian, substitute chicken with tofu or chickpeas.
- Feel free to add a pinch of red pepper flakes for extra heat.
- Use a meat thermometer to ensure chicken reaches 165°F (74°C).
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 330
- Sugar: 5g
- Sodium: 680mg
- Fat: 17g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 75mg
Keywords: sheet pan chicken, rainbow vegetables, easy dinner, one pan meal, healthy roasted vegetables, weeknight dinner