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Chicken and vegetables in a bowl.

Sheet Pan Chicken and Veggies

Make this sheet pan chicken thigh recipe for dinner this week! You get your protein and your veggies on one tray and baked all together! 

Prep: 15 minutesCook: 35 minutesTotal: 50 minutes
Fat 28 Carbs 25 Protein 34
Yield 4 servings 1x

Ingredients

  • 3 tablespoons olive oil
  • 1.5 tablespoon maple syrup
  • 1.5 teaspoons minced garlic
  • 1.5-lbs. boneless skinless chicken thighs
  • 1.5 tablespoons chicken seasoning
  • 1 large sweet potato, chopped into half moons that are about 1/4-inch thick 
  • 1 small head cauliflower, chopped
  • 1/2 medium onion, chopped
  • 1 head garlic, head sliced off
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 teaspoon garlic powder
  • 2 tablespoons grated parmesan
  • 1 tablespoon chopped fresh thyme

Instructions

  1. Preheat oven to 400ºF. Then, spray a baking sheet with nonstick cooking spray.
  2. Prepare an oil for the sheet pan meal by adding the olive oil, maple syrup, and minced garlic to a small bowl and mix. Set aside. 
  3. Next, season the chicken thighs with the chicken seasoning. Be sure to cover the whole chicken thigh with seasoning. Place the chicken thighs in a line down the middle of the greased baking sheet. Let the chicken sit in the dry rub while the vegetables are being prepared. 
  4. Sprinkle the cauliflower and onion on one side of the chicken thighs and the chopped sweet potato and garlic head on the other side of the chicken. 
  5. Carefully drizzle the oil and maple mixture over the vegetables. Mix the vegetables so that they are all covered in oil. 
  6. Lastly, sprinkle the salt, pepper, and garlic powder over the vegetables. 
  7. Place the baking sheet in the oven and bake at 400ºF for 20 minutes. 
  8. Remove the baking sheet from the oven and toss the vegetables. 
  9. Place the baking sheet back in the oven and bake for an additional 15 minutes. Sprinkle parmesan over the vegetables and bake for 3 additional minutes or until the parmesan cheese is melted. 
  10. Remove from the oven and enjoy. 

Nutrition Facts

Serving Size: 1/4 Calories: 467 Sugar: 9 Fat: 28 Carbohydrates: 25 Fiber: 4 Protein: 34
Author: Lee FunkeCategory: DinnerMethod: OvenCuisine: American
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