As I’ve said many times on this very page, I love a good sheet pan meal. However, if you’re new to Bite by Bite and not familiar with sheet pan meals, let me bring you up to speed. A sheet pan meal is a complete meal cooked entirely on a single, rimmed baking sheet in the oven, simplifying cooking and cleanup. It typically involves arranging a main protein and vegetables on the pan with seasonings, then roasting everything together.
I knew we needed something relatively light and healthy after the traditional decadent feasting of Thanksgiving so when I ran across this recipe for “Sheet-Pan Lemon-Pepper Chicken with Broccoli & Tomatoes” at eatingwell.com, I knew this recipe would check that box. I probably could have made it even healthier by using boneless skinless chicken thighs. However, doing that would have eliminated those good pan drippings.
Of course there are pros and cons to sheet pan cooking. The pros include easy cleanup, convenience, versatility and hands-off cooking – all of which sing to me.
The cons can be uneven cooking, risk of burning and ingredient timing. Overcrowding the pan can cause ingredients to steam instead of roast, leading to soggy and undercooked results. Overcrowding can also lead to longer cooking times, increasing the chance of some ingredients burning before others are done. Therefore, ingredients with different cooking times need to be managed carefully, such as adding items like chicken or root vegetables before quicker-cooking items like fish or some vegetables. It also helps when your vegetables are chopped the same size.
To avoid overcrowding, use two sheet pans. And as for the various cooking times of individual ingredients, the key here is to add your ingredients in stages. Start with the ingredients that take the longest to cook and then add everything else accordingly.
I encourage you to give sheet pan cooking a try. While I love it for the sheer ease and versatility of it, I’ve discovered over time that the more I implement this cooking method, the more apt I am to experiment with different combinations of ingredients – both vegetables and proteins.
Though this particular recipe may be served as is, it can also be served with rice, mashed potatoes or pasta. I served ours over some brown rice – one of the reasons those pan drippings were so important.
From eatingwell.com
Preheat oven to 425°F.
Toss broccoli and tomatoes in a large bowl with 2 tablespoons oil, 1/4 teaspoon salt and pepper.
Cut chicken breasts into 4 equal portions. Brush the chicken with the remaining 1 tablespoon oil and sprinkle with lemon pepper seasoning and the remaining 1/4 teaspoon salt. Place the chicken on one half of a rimmed baking sheet. Roast for 10 minutes. Remove from oven; carefully add the broccoli and tomatoes to the other side of the pan.
Continue roasting, stirring the vegetables once halfway through, until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 165°F and the vegetables are tender, 15 to 18 minutes more.
Sprinkle feta over the vegetables on the pan; stir to allow the feta to slightly melt. Serve the chicken and vegetables topped with the pan drippings.
