One Pan Healthy Chicken And Veggies

Another recent favorite off the internet: https://www.chelseasmessyapron.com/one-pan-healthy-chicken-veggies/

It took me a few tries to get the sweet potato pre-cook right. I think Chelsea's microwave must be much lower power than mine. The potatoes kept being overcooked even before I got them into the oven where they would cook more! Tasted great, but wrong texture, now that I've got it right though… mmmm.

Now that I read it back - skip Chelsea's intro about teaching gender to children…

And, she likes the word 'chop' too much. Cut the chicken into like 3/4“ cubes, cut the pepper into squares, make 3/4” cubes of potato, cut broccoli into small florets… Finally - she means a real live sheet pan (18“ x 26”) and she must have an oven that a sheet pan fits in. For people like me with a smaller oven and no pan bigger than a 1/2 sheet, this recipe has to be baked on two 1/2 sheet size pans, so it's spread out enough to roast right. If your oven is like mine you have to swap pans upper to lower at the same time that you flip all the stuff 10 minutes in.

I do not use any cheese, serve it over quinoa, the limes are key!

• 1 small (~1 cup) sweet potato
• 1 pound boneless skinless chicken breast
• 1 and 3/4 cup assorted sweet bell peppers (I use about 8-10 miniature bell peppers)
• 1 and 1/2 cups green beans
• 2 heads (~3 and 1/2 cups) broccoli

• 5 tablespoons olive oil
• 2 teaspoons chili powder - tried it with chipotle powder - so good!
• 1 teaspoon paprika
• 1 teaspoon white sugar
• 1/2 teaspoon EACH onion powder, garlic powder, ground cumin
• 1/4 teaspoon cayenne pepper
• 1 teaspoon salt
• Optional: 3/4 cup finely shredded cheese (colby jack, Mexican blend, cheddar, pepperjack)
• Optional: fresh cilantro, fresh limes
• Serve with or meal prep with cooked rice or quinoa

1. Preheat the oven to 425 degrees F and line a two large sheet pans (biggest Bicknell pans - half sheets) with parchment paper and set aside.
2. Prep the chicken and veggies: First, pierce the sweet potato with a fork a few times and place in the microwave for 2 or 2.5 minutes depending on the size of the potato - this for Bicknell microwave, flipping on the other side after 1.5 minutes. Remove and let cool while cutting everything else. Peel off the skins and then cut into 3/4“ cubes. I've overcooked the potato in the microwave every single time - must practice not cooking it so much!
3. Remove the stems and seeds and cut the peppers into 1” squares. Cut the beans into 1“ long pieces. Cut chop the broccoli into small-ish florets.
4. Cut the chicken into 1/2” to 3/4“ cubes
5. Place all the veggies* and chicken on the sheet pan. In a small bowl, Combine the olive oil and all of the seasonings listed and mix (I use 150% of oil and 150% of all seasonings - then no more oil! it looks like too little sauce, but it's perfect).
6. Pour the seasoning mixture over the veggies and chicken and toss with your hands until everything is well coated. Spread everything into 1 even layer. (I actually use our biggest bowl to do all of the coating.)
7. Bake for 10 minutes, flip and bake for another 10-20 minutes (all depending on the size you've cut your veggies and chicken and the heat of your oven) (The veggies are crisp tender and chicken is cooked through for me at around 20 total minutes)
8. Remove from the oven and top with the cheese if desired (Noooo….). Return to the oven for 1-2 minutes or until the cheese is melted.
9. Remove and enjoy over cooked rice or quinoa and with fresh cilantro and a lime wedge if desired.
10. MEAL PREPPING: Place an even amount of quinoa (I cook 1 and 1/2 cups dry quinoa) into the bottom of 4 different containers. Divide this baked chicken and veggie dish equally in 4 parts. Top each container with fresh cilantro and a lime wedge. Cover and place in the fridge. Enjoy within 4 days.

originally submitted by mike on Sep 06, 2020