Sheet-pan chicken and vegetables
Chicken thighs, sweet potato and peppers on one pan.
- Hands-on
- 14 min
- Total time
47 min, show breakdown
- Prep 12 min
- Cook 30 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $3.20
Per serving
- Calories
- 484
- Protein
- 42 g
- Fiber
- 5.4 g
- Net carbs
- 23 g
- Fat
- 22 g
High in (% Daily Value per serving): Vitamin C 92%, Vitamin A 87%, Selenium 86%, Niacin (B3) 78%, Vitamin B6 73%, Vitamin B12 47%, Riboflavin (B2) 40%, Zinc 34%, Vitamin E 26%, Thiamin (B1) 26%, Potassium 21%, Magnesium 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
400 g chicken thighs, boneless skinless
Same amount as: 14 oz, about 3½ thighs.
1 large sweet potato (180 g)
Same amount as: about 1½ medium.
- 1 medium red bell pepper (120 g)
- 1 medium red onion (110 g)
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
1 tsp paprika (2.3 g)
Same amount as: 5 mL.
½ tsp garlic powder (1.6 g)
Same amount as: 2 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. For 4 servings use two sheet pans and swap their shelves halfway.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (421 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 484 | ||
| Total fat | 22 g | 28% | |
| Saturated fat | 3.9 g | 20% | |
| Cholesterol | 188 mg | 63% | |
| Sodium | 391 mg | 17% | |
| Total carbohydrate | 28 g | 10% | |
| Dietary fiber | 5.4 g | 19% | |
| Total sugars | 8.7 g | ||
| Net carbs† | 23 g | ||
| Protein | 42 g | 85% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 64 mg | 5% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1,008 mg | 21% | |
| Vitamin A | 779 mcg | 87% | |
| Vitamin C | 83 mg | 92% | |
| Vitamin E | 3.9 mg | 26% | |
| Vitamin K | 18 mcg | 15% | |
| Thiamin (B1) | 0.32 mg | 26% | |
| Riboflavin (B2) | 0.52 mg | 40% | |
| Niacin (B3) | 12 mg | 78% | |
| Vitamin B6 | 1.2 mg | 73% | |
| Folate | 63 mcg | 16% | |
| Vitamin B12 | 1.1 mcg | 47% | |
| Magnesium | 84 mg | 20% | |
| Zinc | 3.8 mg | 34% | |
| Selenium | 47 mcg | 86% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F.
Cut the sweet potato into 2 cm (¾ in) cubes. Cut the pepper and onion into chunks about the same size.
On the sheet pan, toss the vegetables with half the oil and some salt and pepper. Spread out. Roast 10 minutes.
Meanwhile, rub the chicken with the rest of the oil, the paprika, garlic powder, salt and pepper.
Push the vegetables to the sides, lay the chicken in the middle and roast 20 minutes more.
Done looks like: Chicken reads 74 °C / 165 °F. Sweet potato soft and browned at the edges.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Vegetables steamed, not browned | Too much on one pan. | Use two pans so nothing overlaps. |
| Sweet potato still hard | Cubes too big. | Cut smaller, or roast 5 minutes more. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 14 min, total 47 min. | 484 kcal 42 g protein 5.4 g fiber 23 g net carbs 22 g fat |
| Vegan | Chickpeas instead of chicken thighs. Also vegetarian. Hands-on 12 min, total 45 min. | 409 kcal 11 g protein 13 g fiber 42 g net carbs 17 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook chicken to at least 74 °C / 165 °F in the thickest part.