This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"I follow my own advice: eat less, move more, eat lots of fruits, vegetables, and grains, and don't eat too much junk food. It leaves plenty of flexibility for eating an occasional junk food." -Marion Nestle
Using a sheet pan can be a great way to make a super simple dinner.
This method of tossing cut up veggies in one spice blend and the meat in a wet rub makes for a perfect weeknight meal. The prep takes less than 10 minutes and you can use your favorite veggies and take this in any direction you like – Southwestern, Cajun, Moroccan, or even using Caribbean flavors. The key is to use a slightly different flavor profile in the wet rub and good choices for that are mustards, tomato paste, sun dried tomato paste, chipotle paste (or very finely minced chipotle in adobo) or even something like pesto.
You can use fish or shellfish instead of the chicken, but it is best to add them about 5 minutes or so after the veggies have started roasting so the fish and vegetables are done at the same time.
It's a great way to both eat great food without a lot of prep and to improve your Mediterranean diet score.
Servings: 4 | Serving size: 4 ounces chicken with 6 ounces vegetables
Cooking time: 30 minutes
This recipe can easily be multiplied. Leftovers are great.
Preheat the oven to 350°F.
Line a baking sheet with aluminum foil.
Place the cumin, chili powder, garlic powder, onion power, pepper, and 1/8 teaspoon of the salt in a large bowl and mix well.
Toss broccoli, cauliflower and red onion with the seasoning blend and 2 teaspoons of the olive oil.
Place on the prepared baking sheet. Leave room for the chicken, it will be cooked on the same pan.
Place the remaining 2 teaspoons of olive oil in a small bowl with the tomato paste, oregano, smoked paprika, and 1/8 teaspoon of the salt.
Add the whole chicken thighs to the bowl and toss to coat well.
Place the chicken thighs on the baking sheet with the vegetables.
Place the baking sheet in the oven.
Roast for about 12 to 15 minutes until the chicken reaches an internal temperature of 160° F. Toss the vegetables at least twice.
Allow chicken to rest for 3 to 5 minutes before serving.
Serving size: about 2 1/2 cups
|Calories 250||Calories from Fat 90|
|% Daily Value|
|Total Fat 10g||13%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 14g||5%|
|Dietary Fiber 5g||19%|
|Vitamin A 13%||Vitamin C 136%|
|Calcium 6%||Iron 15%|
|Vitamin K 30mcg||Potassium 1000mg|