I’m so excited to be sharing this guest post from Germaine, the blogger over at Nourished and Empowered. She shares so many delicious and healthy recipes. I think you’re going to love this one!
I’m a health and nutrition coach who works with clients to try and help them weave healthier habits into their lifestyle in a way that is sustainable for them. Cooking at home is one of the best ways to take your health reins back, because you can control what goes onto your plate.
However, when it comes to getting food on the table, we’re all so busy. The top reasons so many don’t like to cook fall into these categories –
1) I don’t have time
2) I don’t know what to cook
3) I don’t want a mess to clean up after
On a lot of days, I feel the same way! That’s why I love a sheet pan meal — minimal cleanup and not too much prep time. In about 45 minutes, you’ve got a healthy meal and can feed several. And while it cooks, you’ve got time to get other things done!
I love this recipe because it can be made ahead of time if you’re a meal prep kind of person and can be served in a variety of ways. You can serve over spouted rice, alone, or even over a salad – so you can please all the eaters at your table.
Nutritionally speaking, you get a variety of veggies, good for you fats and protein to fuel you, all with minimal work.
Specifically:
Artichokes are a great source of Prebiotic fiber – they help to feed the good bacteria in your gut and keep you healthy
Cauliflower is part of the sulfur producing veggies – they’re important in helping in the two main phases of liver detoxification – important for hormone balance and your immune system
Tomatoes are a great source of antioxidants and are even better for us when cooked, because we can absorb them more redily
Parsley has the ability to pull heavy metals out of our bodies. Important for gut, brain, and immune health
Free range, pasture raised chicken, served with the skin is a great source of protein and and will keep you full longer.
The real winner winner, chicken dinner!
Yield: 4 servings
Sheet Pan Chicken with Roasted Veggies and Lemon Parsley Sauce
I love this recipe because it can be made ahead of time if you're a meal prep kind of person and can be served in a variety of ways. You can serve over spouted rice, alone, or even over a salad - so you can please all the eaters at your table. Nutritionally speaking, you get a variety of veggies, good for you fats and protein to fuel you, all with minimal work.
Prep Time
10 minutes
Cook Time
45 minutes
Total Time
55 minutes
Ingredients
- 2 large bone-in, skin-on, chicken breasts
- 1 head cauliflower, chopped to small pieces
- 8 oz frozen artichoke hearts
- 1 pint grape tomatoes
- Avocado oil
- 1/2 cup parsley, chopped
- 1/4 cup extra virgin olive oil
- 4 tsp fresh squeezed lemon juice
- salt and pepper to taste
- 1/2 tbs dried oregano
- 1/2 tbs dried thyme
Instructions
- Pre heat the oven to 425ºF
- While oven heats, line a large baking sheet with parchment paper
- Prep the chicken breast - rub with 1 tablespoon of avocado oil then season with salt, pepper, 1/2 Tbs of dried oregano and 1/2 Tbs of dried thyme
- Place on the baking sheet and into the preheated oven - set timer for 15 mins
- While that is in the oven, toss the cauliflower and artichokes in 2 tablespoons of avocado oil and season with a little salt. Place to the side. Do the same with the tomatoes, toss them with 1 tablespoon of avocado oil, and then place to the side.
- Once the chicken has been in the over for 15 mins. Rotate it so it can cook evenly, then add the cauliflower and artichokes around the chicken. Place back in the oven.
- Set timer for 25 more mins; Check occasionally and stir to make sure the veggies cook evenly.
- When timer goes off, add the tomatoes then place back in the oven for 10 more mins.
- Everything should be cooked now.
- Chicken should have an internal temp of 165' when tested with a thermometer
- While the veggies and chicken roast, assemble your parsley sauce. Mix 1/2 cup chopped parsley, 4 tsps of fresh lemon juice, and 1/4 cup of extra virgin olive oil together. Season with a pinch of salt. This can be used to drizzle over the chicken and veggies.
Notes
This is great served on its own or with spouted rice or quinoa. You could even serve this on top of salad greens for a salad.
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