Sheet Pan Garlic Herb Chicken and Harvest Vegetables

This American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 45 minutes, serves 4 people. Serve warm directly from the oven. Accompanied by steamed quinoa or brown rice for a complete whole-grain meal. A fresh arugula salad with lemon vinaigrette …

Cuisine: American Type: Dinner Time: 45 min Servings: 4 Calories: 603 per serving
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Nutrition Information

Each serving contains approximately 603 calories and 46.0g of protein. Macronutrients include 62.0g carbohydrates and 19.0g fats per serving.

Per Serving

Calories
603
Protein
46.0g
Carbohydrates
62.0g
Fats
19.0g

Total

Calories
2412
Protein
184.0g
Carbohydrates
248.0g
Fats
76.0g

Ingredients

This recipe requires 12 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Boneless Skinless Chicken Breast
    cut into uniform 1-inch pieces, excess fat trimmed
  • 1.5 lb Sweet Potatoes
    peeled and diced into 1-inch cubes (nightshade-free substitute)
  • 12.0 oz Brussels Sprouts
    ends trimmed, outer leaves removed, and halved
  • 1.0 lb Carrots
    peeled and sliced into 1/2-inch rounds
  • 1.0 whole Red Onion
    large size, peeled and cut into 1-inch chunks
  • 0.25 cup Extra Virgin Olive Oil
    divided for chicken and vegetables
  • 4.0 clove Garlic
    fresh, peeled and minced
  • 1.0 tbsp Fresh Thyme
    leaves stripped from stem and chopped
  • 1.0 tbsp Fresh Rosemary
    leaves stripped from stem and finely chopped
  • 1.0 whole Lemon
    zested and juiced (approx 2 tbsp juice)
  • 1.0 tsp Kosher Salt
    divided, or to taste
  • 0.5 tsp Black Pepper
    freshly ground

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Station Setup

  1. Preheat oven to 400°F (200°C) and position rack in the center.
  2. Retrieve 2 large rimmed sheet pans, 1 large mixing bowl, 1 small bowl, cutting board, and chef's knife.
  3. Wash 1.5 lb (680 g) sweet potatoes, 1 lb (454 g) carrots, 12 oz (340 g) Brussels sprouts, and herbs under cold water; pat dry.
  4. Remove 1.5 lb (680 g) chicken breast from refrigerator to take chill off before cutting.
  5. Line sheet pans with parchment paper for easy cleanup.

2. Vegetable Preparation

  1. Peel sweet potatoes and dice into uniform 1-inch (2.5 cm) cubes.
  2. Peel carrots and slice into 1/2-inch (1.2 cm) rounds.
  3. Trim ends of Brussels sprouts, remove yellow leaves, and cut in half lengthwise.
  4. Peel red onion and cut into 1-inch (2.5 cm) chunks.

3. Aromatics & Marinade Base

  1. Strip leaves from fresh thyme and rosemary stems; finely chop to measure 1 tbsp (15 ml) each.
  2. Peel and mince 4 cloves garlic.
  3. Zest the lemon and squeeze juice to obtain approx 2 tbsp (30 ml).
  4. In a small bowl, whisk together 0.25 cup (60 ml) olive oil, minced garlic, herbs, lemon juice, zest, 1 tsp (5 ml) salt, and 0.5 tsp (2.5 ml) black pepper.

4. Protein Preparation

  1. Pat chicken breasts dry with paper towels.
  2. Trim excess fat and cut chicken into uniform 1-inch (2.5 cm) pieces.

5. Seasoning & Pan Arrangement

  1. Place all prepared vegetables in the large mixing bowl.
  2. Pour 2/3 of the herb-oil mixture over vegetables; toss to coat evenly.
  3. Spread vegetables in a single layer across the prepared sheet pans.
  4. Place chicken pieces in the now-empty bowl and toss with the remaining herb-oil mixture.
  5. Nestle chicken pieces among the vegetables on the sheet pan, ensuring pieces are not touching significantly to allow roasting.

6. Roasting

  1. Place pans in the preheated oven.
  2. Roast undisturbed for 12 minutes.
  3. Remove pans briefly, flip chicken and toss vegetables for even cooking.
  4. Return to oven and roast for another 8-10 minutes until chicken reaches 165°F (74°C) and veggies are tender.

Plating

  1. Warm your serving plates slightly to keep the food hot. Spoon a generous mound of the roasted harvest vegetables into the center of the plate, mixing the orange carrots and sweet potatoes with the green Brussels sprouts for a vibrant base.
  2. Arrange the golden garlic herb chicken pieces on top of the vegetable bed, stacking them slightly to add height and volume to the presentation.
  3. Drizzle any remaining herby pan juices or olive oil from the sheet pan over the chicken to give it a fresh gloss and added moisture.
  4. Finish by scattering a few fresh thyme leaves or a pinch of lemon zest over the entire dish to highlight the fresh ingredients and add a pop of color.

Family Beverage

Sparkling water with fresh lemon slices and a sprig of thyme

Alcohol Beverage

Chilled Sauvignon Blanc or a crisp Pinot Grigio

Serving Suggestions

Serve warm directly from the oven. Accompanied by steamed quinoa or brown rice for a complete whole-grain meal. A fresh arugula salad with lemon vinaigrette balances the roasted flavors perfectly.

Notes

Cutting vegetables into uniform 1-inch cubes ensures they cook evenly alongside the chicken. For a leaner option use chicken breast, or choose thighs for a juicier result. Parchment paper can be used for easier cleanup.

Storage

Allow the chicken and vegetables to cool completely to room temperature before transferring them to an airtight container. Refrigerate within two hours of cooking to ensure food safety. The dish will remain fresh and safe to eat for up to 3 to 4 days.

Freezing

Place the cooled chicken and vegetables in freezer-safe bags or containers, squeezing out excess air to prevent freezer burn. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating; note that the roasted vegetables may have a softer texture once thawed.

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