If you have not yet been introduced to the joys of sheet pan dinners, you really need to get out that sheet pan and create this easy Sheet Pan Chicken Dinner. Roasted chicken thighs, small Yukon potatoes and tender fresh asparagus. Dinner on the table in thirty-minutes flat!
What do you cook when you finally get home from a long day at work but still have to make a great dinner for the family? The kids are whiny, the husband is grumpy and everyone is hungry. All you want to do is sit down, put your feet up and relax. I’ve been there, done that. Many times! Bless the genius that got these sheet pan dinners going.
OUR SHEET PAN CHICKEN DINNER IS EASY:
This sheet pan chicken dinner is so easy. Glaze-brushed chicken thighs and oiled potatoes with a little seasoning are added to a sheet pan and popped into a hot oven. Just before the cooking time is up the oiled and seasoned asparagus is scattered on top for a quick roasting.
Easy weeknight dinner fix, easy clean-up! And, if you line the sheet pan with foil and use a closable plastic bag to oil the veggies you save washing another dish. This dinner is delicious, healthy and diet friendly too. Everybody’s happy!
WHAT SIZE PAN?
You probably already have the standard half-sheet pan in your kitchen. It will measure 18-inches by 12-inches and have a one-inch rim. This is my favorite sheet pan but for just a small two-person dinner I use my 15 1/2-inch by 10 1/2 jelly-roll pan.
CHOOSE A PROTEIN:
Just about anything you choose will work here. Do you want salmon, halibut or cod for dinner? Go for it! Pork chops are delicious. If you are in the mood for fajitas toss on slices of seasoned flank steak with onions and sweet peppers. Do a whole or split chicken surrounded with your favorite veggies.
You can even roast up breaded fish or chicken and keep them crisp by adding them to a wire rack set over the tray of veggies. But then you will have two items to wash…the sheet pan and the rack! Line the sheet pan with foil and it’s still an easy clean-up.
Try putting the dense veggies on the tray then when they have roasted enough, add the rack with the breaded items on top. Maybe some soft veggies on the rack with the quick-cooking breaded items? A breaded fish fillet will take less time to roast then thick, dense slices of potatoes and the rack is ideal.
WHAT ARE THE BEST VEGETABLES TO ROAST?
The best vegetables are the ones you love! Nearly all vegetables can be roasted. Determine which veggies need the longest roast time and add them first. The softer veggies will cook faster and should be tossed on after the more dense veggies have had some roasting time.
Some of my personal favorites are carrots, potato chunks, butternut squash and especially parsnips. I had never been too keen on parsnips until I roasted them! So, try roasting some of the veggies that you are not too crazy about as you may find they have a new flavor.
Roast up a batch of thick slices of sweet potatoes, small yellow onions, colorful bell peppers, and toss on a handful of cherry tomatoes. In our sheet pan chicken dinner, we chose small Yukon Gold potatoes, cut in half and fresh asparagus.
ABOUT THE OIL FOR OUR SHEET PAN CHICKEN DINNER
As the vegetables are going to be roasted in a high heat at 425-450°F, I believe in using a high smoke point oil. Here’s a list of oils suitable for high-temperature roasting:
A good rule of thumb is to toss two pounds of cut vegetables with one tablespoon of oil. It’s ok to use more though. Just be sure the veggies are all oiled up nicely.
I am all for saving on dishwashing and in our recipe for sheet pan chicken dinner the potatoes went into a plastic bag with oil. The bag was closed and the bag massaged until the veggies have a coating of oil. The bag gets tossed out! No extra bowl to wash, no messy hands. Or, you could just put those veggies in a bowl, drizzle with oil and get your clean hands in there.
I roasted the potatoes and chicken for 20 minutes before adding the asparagus which roasted for just seven minutes. Normally, we like our roasted veggies with some yummy char on them, except for asparagus. We keep the roasting time shorter to have some crunch to them. The main thing to remember is to roast to your own likeness whether it be a light golden crunch or a dark char.
This is a fast and easy dinner all in one pan. So, why not try this sheet pan chicken dinner tonight and make cooking week-night dinners great again!
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Are you following Weight Watchers or Slimming World? This recipe has 7 SmartPoints for Weight Watchers and 4 Syns for Slimming World
Serving Size 1 thigh - 1/4 vegetables
Amount Per ServingCalories 479 Total Fat 20g Saturated Fat 4.6g Cholesterol 151mg Sodium 605mg Carbohydrates 22g Fiber 3g Sugar 11g Protein 53g