Sheet Pan Chicken

1 June 2022

Sheet pan dinners are very popular because once you plop everything down on the sheet tray and you pop it in the oven, you can set the timer and walk away to do other things.  After the meal, you only have one cooking utensil to clean up, so except for the dishes and tableware, you have a pretty easy meal.

Use a heavy-duty sheet pan with short sides.  They are available at most department stores, kitchen supply shops or online.  If you run out of room, use two smaller pans.  If you feel energetic, add quinoa or rice.

Ingredients:

  • 4 bone-in, skin-on chicken thighs, or 6 legs, or a combination
  • 2 medium sweet potatoes, cut into 1-inch chunks
  • 2 tablespoons canola oil, or grapeseed oil, divided
  • Salt and pepper to taste
  • 1 tablespoon soy sauce
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon cayenne pepper
  • 1 large head of broccoli

Directions:

  • Place a large sheet pan in the oven and preheat to 425 F .
  • Drizzle the chicken and sweet potatoes with 2/3 of the oil and rub to coat evenly. Season well with salt and pepper.
  • Remove the hot pan from the oven. Add the chicken, skin-side down, and add the sweet potatoes scattered around the chicken. Return the pan to the oven and roast for 20 minutes.

Important:  As you add the damp or cool chicken or vegetables to the very hot sheet tray, you may find that it pops or sizzles.  Use caution.

  • Meanwhile, make the sauce—in a small bowl, add the soy sauce, lemon juice, honey, and cayenne pepper and then whisk together.
  • Cut the head of the broccoli into florets. If you like to eat the stalk (not everyone does), peel t and cut it into 1/2-inch slices. Drizzle the broccoli with the remaining oil and rub to coat evenly. Season with salt and pepper.
  • Remove the pan from the oven and brush the chicken and potatoes with the sauce. Flip the chicken and potatoes and brush the other side. Add the broccoli scattered around in a single layer. Brush with the remaining sauce and return to the oven.
  • Roast for about 15 more minutes or until the chicken registers 165 F in the thickest parts and the vegetables are tender.

Ingredients:

  • 1 ½ pounds skinless, boneless chicken breasts, pounded flat or chicken tenders
  • 1 tablespoon dried oregano
  • 1 tablespoon dried parsley
  • 1 teaspoon paprika
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
  • ½ pound fresh green beans, trimmed
  • 1 small red potato, diced
  • 1 sweet bell pepper, chopped
  • 1 cup broccoli florets, chopped
  • 1 tablespoon minced garlic
  • 3 tablespoons olive oil
  • ⅓ cup all-purpose flour
  • 4 tablespoons butter, melted
  • 1 cup panko bread crumbs
  • 1 cup freshly grated Parmesan cheese, divided

Directions:

  • Preheat the oven to 400 degrees F. Line a sheet pan with parchment paper.
  • Combine oregano, parsley, paprika, garlic powder, seasoned salt, and pepper in a small bowl.
  • Place green beans, potato, bell pepper, broccoli, and garlic on the prepared sheet pan. Drizzle olive oil on top and sprinkle with 1/2 of the seasoning mix; toss to coat. Spread vegetables on one side of the pan.
  • Place flour in a bowl. Place melted butter in a second bowl. Combine panko, 2/3 cup Parmesan cheese, and the remaining 1/2 of the seasoning mix in a third bowl.
  • Remove any excess fat from chicken breasts and slice into 1 1/4 inch strips. Coat chicken strips in flour, then dredge in melted butter, and then dip in the Parmesan-panko mixture until heavily coated. Place on the empty half of the sheet pan and sprinkle with any remaining Parmesan-panko mixture, pressing onto the chicken.
  • Bake in the preheated oven for 10 minutes. Remove from the oven, flip chicken strips, stir the veggies, and return to the oven. Bake until chicken juices run clear and veggies are crisp-tender, 10 to 15 minutes. An instant-read thermometer inserted into the center of the chicken should read at least 165 degrees F.

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