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Dinner

Sheet Pan Chicken and Vegetables

  • 15 Mins

    Prep Time

  • 30 Mins

    Cook Time

  • 4

    Servings

  • 280

    Calories

  • 14g

    Fat

  • 12g

    Carbs

  • 29g

    Protein

Recommended For:

Asthma

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Ingredients

  • 1 Sweet Potato, washed and diced into ½-inch pieces
  • 3 Tbsp Extra Virgin Olive Oil, divided
  • Salt and Pepper
  • 1¼ lbs Boneless, Skinless Chicken Breasts, trimmed and cut into bite-sized pieces
  • 1 Red Bell Pepper, cored and cut into ½-inch pieces
  • 1 Zucchini, halved lengthwise, then cut into ½-inch half moons
  • 1 Lemon, zested and juiced
  • 2 ½ Tsp Italian Seasoning
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • Parmesan Cheese, freshly grated (optional)

What You’ll Need

  • Cutting Board

  • Knife

  • Baking Sheet

  • Aluminum Foil

  • Cooking Spray

  • Measuring Spoons

  • Spoon

  • Large Bowl

  • Spatula

  • Microplane

  • DDairy:

    Omit parmesan cheese.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Preheat Oven Preheat oven to 400°F. Line a large, rimmed baking sheet with tin foil and lightly coat with cooking spray.

  • 3.

    Bake Sweet Potatoes Place the chopped sweet potatoes in a large bowl and drizzle with 1 Tbsp olive oil and a sprinkle each of salt and pepper. Toss to coat and then spread into a single layer on the baking sheet. Bake for 10 minutes, or until the sweet potatoes just begin to soften.

  • 4.

    Season Chicken, Zucchini, & Red Pepper In the same large bowl, place the chicken, zucchini and red pepper. Drizzle with the remaining 2 Tbsp olive oil. Add the lemon zest, lemon juice, Italian seasoning, garlic powder, onion powder and a sprinkle of salt and pepper. Toss to evenly combine ingredients.

  • 5.

    Bake Chicken Mixture Transfer the chicken mixture to the baking sheet, using a spatula to create an even layer. Return pan to oven and bake for an addition 15-20 minutes, stirring once halfway through. Cook until the chicken is cooked through and the vegetables are tender.

  • 6.

    Garnish & Enjoy Sprinkle with parmesan and enjoy!

  • 7.

    Wash Hands Wash hands with soap and water.

Recipe adapted from wellplated.com

Nourishment Notes

Sweet Potato

Sweet potatoes are loaded with beta carotene, which is turned into vitamin A in the body. Vitamin A is critical for a healthy immune system.

Red Pepper

Red peppers are loaded with vitamin C and carotenoids. Both are powerful antioxidants that can prevent damage to healthy cells in the body and lower inflammation.

Chicken

Chicken is a lean source of protein and may provide your body with the building blocks it needs to build healthy cells.

Breathe Better Food Tip

  • Salicylates

    Sweet potatoes, zucchini and peppers can be high in salicylates. If you find them bothersome, try substituting with low salicylate vegetables, like Brussels sprouts or white potatoes.

  • Sulfites

    Parmesan cheese contains sulfites, omit if bothersome.

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