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3 Steps for the Best Sheet Pan Chicken and Veggies

 
3 Steps for the Best Sheet Pan Chicken and Veggies
Image ©
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.8 One serving costs about $2.8

$2.80 per serving

3 people like this recipe

3 likes

This recipe is ready in 35 minutes

Ready in 35 minutes

4 gluten-free,primal,gluten free,primal lunch,main course,main dish,dinner
spoonacular Score:60%

Spoonacular Score: 60%

 

3 Steps for the Best Sheet Pan Chicken and Veggies is a gluten free and primal main course. This recipe serves 4 and costs $2.8 per serving. One portion of this dish contains roughly 31g of protein, 10g of fat, and a total of 233 calories. If you have olive oil, chicken breasts, baby zucchini, and a few other ingredients on hand, you can make it. 3 people found this recipe to be tasty and satisfying. From preparation to the plate, this recipe takes approximately 35 minutes. It is brought to you by Pink When. With a spoonacular score of 0%, this dish is very bad (but still fixable). If you like this recipe, you might also like recipes such as Sheet Pan Buffalo Chicken and Veggies, Sheet Pan Buffalo Chicken and Veggies, and Healthy Sheet Pan Greek Chicken & Veggies.

Ingredients

Servings:
1 Tbsp
1 Tbsp olive oil
olive oil
8
8  asparagus
asparagus
1
1  summer squash
summer squash
1
1  baby zucchini
baby zucchini
2
2  chicken breasts
chicken breasts
0.5 cups
0.5 cups parmesan cheese
parmesan cheese
some
some dried fresh herbs
dried fresh herbs
some
some salt and pepper
salt and pepper
1 Tbsp olive oil
1 Tbsp
olive oil
8  asparagus
8
asparagus
1  summer squash
1
summer squash
1  baby zucchini
1
baby zucchini
2  chicken breasts
2
chicken breasts
0.5 cups parmesan cheese
0.5 cups
parmesan cheese
some dried fresh herbs
some
dried fresh herbs
some salt and pepper
some
salt and pepper

Equipment

kitchen thermometer
kitchen thermometer
baking sheet
baking sheet
microwave
microwave
oven
oven
kitchen thermometer
kitchen thermometer
baking sheet
baking sheet
microwave
microwave
oven
oven


Instructions

Read the detailed instructions on Pink When

Price Breakdown

Cost per Serving: $2.80
Ingredient
1 tablespoon olive oil
8 asparagus
1 summer squash
1 baby zucchini
2 chicken breasts
½ cups parmesan cheese
some dried fresh herbs
Price
$0.17
$1.13
$0.87
$3.92
$4.01
$1.05
$0.04
$11.19

Tips

Health Tips

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • The great thing about parmesan cheese is that a little goes a long way, especially if you're buying the real deal.

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Size doesn't matter (when buying asparagus). Look for firm, straight stalks and an even green color. Leave limp and otherwise sad looking asparagus behind. Store in the fridge, but use within a few days.

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

Disclaimer

Nutritional Information

Quickview
233 Calories
31g Protein
9g Total Fat
4g Carbs
21% Health Score
Limit These
Calories
233
12%

Fat
9g
15%

  Saturated Fat
3g
20%

Carbohydrates
4g
2%

  Sugar
1g
2%

Cholesterol
80mg
27%

Sodium
383mg
17%

Get Enough Of These
Protein
31g
62%

Vitamin B3
12mg
64%

Selenium
39µg
57%

Vitamin B6
1mg
53%

Phosphorus
405mg
41%

Vitamin C
28mg
35%

Potassium
848mg
24%

Vitamin K
21µg
20%

Vitamin B5
2mg
20%

Calcium
179mg
18%

Vitamin B2
0.29mg
17%

Magnesium
63mg
16%

Vitamin A
732IU
15%

Manganese
0.25mg
13%

Folate
46µg
12%

Zinc
1mg
11%

Vitamin B1
0.17mg
11%

Iron
1mg
10%

Copper
0.17mg
8%

Vitamin E
1mg
8%

Fiber
1g
7%

Vitamin B12
0.38µg
6%

Vitamin D
0.18µg
1%

covered percent of daily need

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