Sheet Pan Chicken and Veggies Recipe - KNEP - Kentucky Nutrition Education Program

Recipes

Sheet Pan Chicken and Veggies Recipe

Servings:Makes 5 servingsServing Size:1/5 of recipeRecipe Cost:$9.65Cost per Serving:$1.93
cooked cubed chicken

Ingredients:

  • 2 teaspoons ground cumin
  • 2 teaspoons sweet paprika (smoked would also be delicious)
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 pounds chicken breast (about 2 breasts), cubed
  • 1 large (6 ounces) sweet potato, diced
  • 1 pound Brussels sprouts, halved
  • 1 bunch radishes, ends removed and quartered
  • 3 tablespoons olive oil, divided

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Gently clean all the produce under cool running water.
  3. Preheat the oven to 400 degrees F.
  4. Lightly coat a sheet pan with cooking spray. If desired, cover it with aluminum foil before spraying for easy cleanup.
  5. To make the spice mix, combine the cumin, paprika, chili powder, garlic powder, onion powder, salt, and pepper in a small mixing bowl.
  6. In a large mixing bowl, combine the chopped Brussels sprouts and radishes with 1 tablespoon spread it over a third of the sheet pan.
  7. Using the same bowl combine the diced sweet potatoes with 1 tablespoon olive oil and 1 tablespoon of spice mix then spread it over a third of the sheet pan.
  8. Place the vegetables in the oven for 15 minutes
  9. While the veggies roast, combine the diced chicken breast, 1 tablespoon olive oil, and 1 tablespoon of spice mix in the same bowl used for mixing the vegetables. Use your hands to mix well to ensure all the chicken is coated. Wash your hands with warm water and soap, scrubbing for at least 20 seconds after handling the chicken.
  10. After the veggies have roasted for 15 minutes, remove from the oven and add the chicken to the final third of the pan.
  11. Roast for another 15 minutes until the chicken is cooked through and the center reaches 165 degrees F.
  12. Fill half the plate with the Brussels sprouts and radishes, a quarter with sweet potatoes, and the final quarter with the chicken breast.
Source: University of Kentucky Food as Health Alliance

Nutrition facts per serving: 340 calories; 11 g total fat; 1.5 g saturated fat; 0 g trans fat; 80 mg cholesterol; 220 mg sodium; 24 g total carbohydrate; 6 g dietary fiber; 7 g total sugars; 0 g added sugars; 36 g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 20% Daily Value of iron; 15% Daily Value of potassium