Sheet Pan Italian Chicken and Veggie Dinner
Servings: 4 Serving size: 2 thighs and veggies
For the seasoning: For the sheet pan:
1 teaspoon kosher salt cooking spray
1/2 teaspoon onion powder 8 (4oz) boneless skinless chicken thighs,
1/2 teaspoon dried oregano trimmed of fat
1/4 teaspoon thyme 1/2 tsp kosher salt
1/2 teaspoon dried basil 12 oz zucchini, diced into 1-inch pieces
1/2 sugar 3 carrots, peeled and diced into 1 inch pieces
1/8 teaspoon black pepper 1 red bell pepper, cut into 1 inch pieces
1 clove crushed garlic 1 yellow bell pepper, cut into 1 inch pieces
3 tablespoons olive oil 1 red onion, cut into 1 inch pieces
2 tablespoons red wine vinegar chopped parsley for garnish
Preheat oven to 450F degrees. Spray 2 large nonstick sheetpans with oil or use parchment or foil for easy cleanup. Arrange the center rack and lower third.
Combine the Italian seasoning ingredients in a large bowl. Season chicken with 1/2 teaspoon salt, then add the chicken, zucchini, carrots, bell peppers and red onion to the bowl and toss well to coat. Marinate 30 minutes or as long as overnight.
Arrange everything onto the prepared baking sheets spread out into a single layer. The vegetables and chicken should not touch. Bake about 20 minutes, turn chicken and vegetables and bake an additional 10 minutes, until roasted and tender. Top with fresh parsley and serve.
Total Fat: 20g