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One Pan Baked Chicken & Rainbow Vegetables

Yiwen Lu, MS, RD, CPT
September 21, 2023
September 21, 2023

Tired of doing dishes? Your search ends here! Indulge in this amazing all-in-one meal that showcases succulent chicken thighs harmoniously combined with a medley of colorful and caramelized vegetables. With just a sheet pan and some foil paper, you'll have a hassle-free cooking experience. Once it's done, simply discard the foil paper, saving you precious time and effort.

As my work schedule gets busier, I've been loving the convenience of one-pan recipes. And the cherry on top? Not only is this dish unbelievably delicious, but it's also a nourishing and wholesome choice for a healthier lifestyle.

Prep time: 15 min. Cooking time: 45 min

Ingredients (yields 6 servings)

  • ½ cup olive oil
  • 1 lemon, juiced (or 3 tablespoons of lemon juice)
  • 4 garlic cloves, minced
  • 4 teaspoon Mediterranean spice blend (or any spice blend of your choice)
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 6 chicken thighs
  • 1 zucchini, chopped
  • 1 yellow bell pepper, chopped
  • 1 large red onion, thinly sliced
  • 1 cup cherry tomatoes
  • ¼ cup feta cheese (optional)

Instructions:

  1. Preheat the oven to 425°F (220°C).
  2. In a small bowl, combine the oil, lemon juice, Mediterranean spice blend, salt, and pepper, whisking them together until well blended.
  3. Marinate the chicken with this flavorful spice mixture for a minimum of 15 minutes, allowing the flavors to infuse and enhance the taste.
  4. Arrange the zucchini, bell pepper, red onion, and tomatoes on top of the foil-lined baking pan. Make sure to lay them out in a single, even layer to promote even cooking and caramelization.
  5. Sprinkle the vegetables with olive oil, salt and pepper to taste.
  6. Nestle the chicken strategically among the veggies for even cooking. Bake for 30 minutes.
  7. Add feta cheese and bake for another 10 to 15 minutes, or until the chicken is fully cooked through to 165°F.

Tips:

  • It's important to note that every oven cooks slightly differently, so it's essential to ensure your chicken reaches a safe internal temperature of 165°F (74°C) for proper cooking. This will guarantee that the chicken is thoroughly cooked and safe to consume.
  • If you prefer a healthier version with reduced fat content, you have the option to remove the chicken skin before cooking. Remember to adjust the cooking time accordingly if you decide to remove the chicken skin, as the absence of the skin may impact the cooking process and time required.

Nutrition Facts Per Serving (1 thigh)

Calories: 476   |   Total fat: 38g   |   Sat fat: 8g   |   Sodium: 791 mg   |   Total Carbohydrate: 7g   |   Sugars: 0g   |   Dietary Fiber: 2g   |   Protein: 24g

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