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  • Amy Lippert, NTP

Sheet Pan Roasted Chicken and Veggies

Updated: Mar 17

Simple dinners are a must have during the week, and this comes together in less than 45-minutes and it tastes like you spent all day cooking! Your family will appreciate all the delicious juicy chicken and the rainbow of roasted veggies over eating fast food, I promise! And if you want to save even more time, prep the veggies over the weekend and store them in an airtight container in the refrigerator, season when you are read, and get cooking!



Roasted Chicken Recipe

I know it can be hard getting whole food meals prepped and made during busy weeks, especially when you bring work, sports, activities, homework, and so much more into the equation. I love this recipe because it offers everything my active family needs in a delicious and comforting meal! My favorite part is watching my kids go in for seconds, on the veggies, because they are just that good!



 

Why Chicken is So Good For You!


We all know that chicken is a tasty and fantastic source of protein, but do you know why it is so good for you? Chicken, along with many other sources of animal protein, such as beef, eggs and fish, are a complete source of protein. This means that all nine essential amino acids are present and available to you when you eat these foods. When it comes to nutrients, anything labeled as "essential" means that your body cannot make or synthesize this nutrient, so it must be provided to your body by the foods you eat.


As mentioned above, there are nine essential amino acids that we must eat everyday to provide our bodies energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.


The nine essential amino acids and their roles are [1]:

  1. Histidine: necessary for the production of histamine and also plays a role in nervous system health

  2. Valine: necessary in energy production as well as muscle growth and repair

  3. Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.

  4. Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.

  5. Isoleucine: necessary in immune function and energy regulation.

  6. Tryptophan: necessary building block for serotonin.

  7. Methionine: necessary in detoxification, metabolism, and in your body's ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).

  8. Threonine: necessary in skin and connective tissue health.

  9. Lysine: necessary in hormone production and your body's ability to absorb calcium (bone, heart, muscle and nerve health.)

So grab some whole chicken thighs and let's get cooking!

 

Sheet Pan Roasted Veggies & Chicken Ingredients

Serves 5-6


6 Bone-in Chicken Thighs

1 lb Brussels sprouts, cut in half

1 Small Red onion, large diced

1 Red Bell Pepper, large diced

1 Delicata Squash, cut into 1/4” half moons

1/2 lb Fingerling Potatoes, cut into 1-1.5" pieces

3-4 Garlic Cloves, finely minced

1/2 tsp Crushed Red Pepper Flakes

3-5 Sprigs Fresh Thyme

1 Tbsp EVOO, divided

1 Tbsp Fine Sea Salt, divided

2 tsp Ground Black Pepper, divided

How to Make Sheet Pan Roasted Veggies & Chicken Ingredients


1. Preheat the oven to 425 degrees


2. Prep all the veggies and add to a large bowl.


3. Add the garlic, crushed red pepper, thyme sprigs, 1 Tbsp EVOO, 1.5 tsp sea salt, and 1 tsp black pepper, toss to evenly coat.


4. Layer into a single layer on a large baking sheet/bar pan, using 2 pans if necessary.


5. Add the chicken to the bowl you just tossed the veggies with and season with the remaining salt and pepper, tossing to evenly coat.


6. Layer over the veggies and place in oven to bake for 30-35 minutes until the chicken is 165 degrees.


7. In the last few minutes turn on the boiler on to deliciously crisp the skin (about 2-3 minutes), but keep a close eye on the chicken so it doesn't burn!


Enjoy!

Weeknight Sheet Pan Chicken and Veggies

Simple Sheet Pan Chicken Dinner Recipe

FAQs


Q: Why were some of my veggies not cooked?

A: The pan may have been overcrowded. Try using 2 pans next time and spreading the veggies out in a single layer.


Q: Will my veggies still crisp under the chicken?

A: Not as much as if they were on their own sheet pan, the ones along the sides will crisp.


Q: Can I do this with split chicken breasts?

A: Split breasts take almost twice as long to cook so I would definitely separate them from the veggies. Check out my recipe HERE for Oven Roasted Split Chicken Breast!


If you like this recipe, check these out!


No Knead Crusty Bread: The best part of this bread, besides it being so easy, is the chewy, crispy, crusty outside and soft, tender, pillowy inside, it is just heavenly!


Simple Butter Garlic Bread: In my opinion, there is nothing better to compliment a meal than a warm and toasty, soft and chewy, herby buttery garlic bread.


24-Hour No Knead Sourdough Bread: My favorite homemade sourdough bread that is the perfect compliment to everything!


I hope you enjoy this as much as my family does. - Amy

 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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