Sheet Pan Lemon Chicken with Potatoes and Carrots
 
Prep time
Cook time
Total time
 
Copyright Toby Amidor, Smart Meal Prep for Beginners, Rockridge Press, 2018. Photo courtesy of Elysa Weitala
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Recipe type: Main Dishes (Meat, Chicken, Fish)
Serves: 4 servings
Ingredients
  • Nonstick cooking spray
  • ¼ cup olive oil
  • 2 lemons, 1 juiced and 1 thinly sliced
  • 2 tablespoons chopped fresh rosemary
  • 2 garlic cloves, minced
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1-1/2 pounds skinless, boneless chicken thighs
  • 1-1/2 pounds new potatoes, quartered
  • 5 medium carrots, cut into ½-inch coins (about 1 pound)
  • 2 medium parsnips, cut into ½-inch coins (about ½ pound)
Instructions
  1. Preheat the oven to 425-degrees Fahrenheit. Coat a sheet pan with cooking spray.
  2. In a large bowl, whisk together the olive oil, lemon juice, rosemary, garlic, salt, and pepper.
  3. Add the chicken, potatoes, carrots, and parsnips to the dressing and coat to toss.
  4. Gently pour the vegetables and chicken onto the prepared baking sheet, making sure they are in a single layer. Top with the lemon slices. Place in the oven and roast for 40 to 45 minutes until the chicken reaches a minimum internal cooking temperature of 165-degrees Fahrenheit.
  5. Into each of 4 containers, scoop about 2 cups of chicken and vegetables.
  6. Storage: Place airtight containers in the refrigerator for up to 1 week. To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat individual portions, microwave uncovered on high for 2 to 2-1/2 minutes.
Nutrition Information
Serving size: 1 container Calories: 510 Fat: 19g Saturated fat: 3g Trans fat: 0g Carbohydrates: 53g Sugar: 9g Sodium: 596mg Fiber: 9g Protein: 33g
Recipe by Toby Amidor Nutrition at https://tobyamidornutrition.com/recipes/sheet-pan-lemon-chicken-with-potatoes-and-carrots/