Sheet-Pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

4.7

(18)

17 Reviews

This Greek-inspired chicken and vegetable sheet-pan meal is bursting with flavor. The chicken is coated in a mayonnaise and bread crumb mixture, roasted alongside asparagus, cremini mushrooms and grape tomatoes and then served with a lemon-feta vinaigrette.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

20 mins

Total Time:

50 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Healthy Aging High-Protein Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

Lemon Vinaigrette

1 lemon
1 tablespoon olive oil
1 tablespoon crumbled feta cheese
½ teaspoon honey

Greek Chicken with Roasted Spring Vegetables

2 (8 ounce) skinless, boneless chicken breast halves, cut in half lengthwise
¼ cup light mayonnaise
6 cloves garlic, minced
½ cup panko bread crumbs
3 tablespoons grated Parmesan cheese
½ teaspoon kosher salt
½ teaspoon black pepper
Nonstick olive oil cooking spray
2 cups 1-inch pieces asparagus
1 ½ cups sliced fresh cremini mushrooms
1 ½ cups halved grape tomatoes
1 tablespoon olive oil
Snipped fresh dill

Directions

Prepare vinaigrette: Remove 1/2 teaspoon zest and squeeze 1 tablespoon juice from lemon. In a small bowl whisk together lemon zest and juice and the remaining ingredients. Set aside.
Prepare chicken and vegetables: Place a 15x10-inch baking pan in oven. Preheat oven to 475 degrees F.
Meanwhile, using the flat side of a meat mallet, flatten chicken between two pieces of plastic wrap until 1/2 inch thick.
Place chicken in a medium bowl. Add mayonnaise and 2 of the garlic cloves; stir to coat. In a shallow dish stir together bread crumbs, cheese, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dip chicken into crumb mixture, turning to coat. Lightly coat tops of chicken with cooking spray.
In a large bowl combine asparagus, mushrooms, tomatoes, oil and the remaining 4 cloves garlic and 1/4 teaspoon salt and pepper.
Carefully place chicken in one end of hot pan and place asparagus mixture in other end of pan. Roast 18 to 20 minutes or until chicken is done (165 degrees F) and vegetables are tender.
Drizzle chicken and vegetables with vinaigrette and sprinkle with dill.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

306	Calories
15g	Fat
12g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3 1/2 ounces chicken and 1/2 cup vegetables
Calories 306
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 2g	6%
Total Sugars 4g
Added Sugars 1g	1%
Protein 30g	59%
Total Fat 15g	19%
Saturated Fat 3g	16%
Cholesterol 91mg	30%
Vitamin A 657IU	13%
Vitamin C 11mg	12%
Folate 38mcg	10%
Sodium 432mg	19%
Calcium 70mg	5%
Iron 2mg	9%
Magnesium 46mg	11%
Potassium 616mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Sheet-Pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

Ingredients

Directions

Nutrition Facts (per serving)

Related Articles