This recipe for a sheet pan dinner is customizable to your favorite foods. Choose whichever vegetables are your favorite to roast and your protein of choice! You can add a starchy side, like rice, to create a well rounded meal.



 

    Serves: 4 servings    Total Time:  30 minutes Prep Time: 10 minutes Cook Time: 20 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Vegetables - 3 cups hearty vegetables (such as peppers, onions, green beans, broccoli, cauliflower)  Olive\_oil - 1 Tablespoon  Lemon - 1 medium Garlic - 1 clove  Olive\_oil - 1 Tablespoon Protein - 1 lb boneless, skinless chicken OR firm tofu  Salt - 1 pinch  

## Instructions

Step 1

Preheat the oven to 400°F.

Step 2

Chop vegetables into 1 inch cubes and put on a sheet pan. 

Step 3

Drizzle 1 Tablespoon of olive oil over the vegetables. Using your hands, mix the vegetables to coat with oil and spread them evenly across the sheet pan.

Step 4

Roast in the preheated oven for 20 minutes.

Step 5

While the vegetables are roasting, chop and marinate the chicken. 

Step 6

To make the marinade, juice the lemon into a bowl and remove any seeds. Mince the garlic and add to the bowl. Add 1 tablespoon olive oil to the bowl. Chop the chicken into large pieces and add to the bowl. 

Step 7

Mix with your hands until coated. Set aside until ready to cook. Wash your hands.

Step 8

Once the vegetables have cooked for 20 minutes, add the chicken to the same sheet pan and cook for another 15-20 minutes. To check the doneness, cut into 1 piece of chicken with a knife and make sure the inside is white/slightly pink and not translucent. 

Step 9

Sprinkle the entire tray with a pinch of salt. 

 

### Notes

**Enjoy the the tray meal as is or try one of these variations:**

**Chicken and Rice dinner:** Boil 1 cup of rice per package instructions. Serve on the side with roasted protein and vegetables

**Rice Bowl:** Boil 1 cup of rice per package instructions. Serve rice topped with lettuce, roasted vegetables and protein, and your favorite salad dressing or a dollop of guacamole or hummus.

**Tacos:** Clean romaine leaves. Use romaine leaves as a taco shell by adding the roasted chicken and vegetables to the inside rib of the leaf. Top with guacamole and lime wedge.

**Whole grain pasta:** Boil 1 box pasta per package. Once cooked, add the roasted protein, vegetables, and your favorite low sodium tomato sauce and stir until combined

\*\*\*If you do not have an oven, you can use a stove top/hot plate and make a stir fry (cook chicken and vegetables in a frying pan). You can also recreate this recipe with frozen vegetables and precooked chicken or a can of beans.

## Nutrition Information

  Serving Size: ¼ serving Calories: 345 Calories Fat: 19g Saturated Fat: 3g Carbohydrates: Net Carb: 7g Dietary Fiber: 3g Protein: 36g