Healthy Sheet-Pan Chicken with Quinoa and Roasted Veggies

Nutritional Info

Calories:: 550
Carbohydrates:: 38 grams
Fiber:: 9 grams
Protein:: 40 grams
Fat:: 22 grams

Note: These values represent one serving of four.

Baked chicken gets a flavorful upgrade with a tangy orange-shallot dressing. Photo by Casey Barber.

As a relatively inexpensive protein that’s pretty hard to screw up, baked chicken is a staple recipe at dinnertime for many households. But without a little inspiration, this tried-and-true main can get pretty boring.

Perk up your poultry with a homemade dressing that’s bursting with tangy citrus flavors and a delicate sweetness from roasted shallots. The key to this recipe is really its simplicity. With just a few ingredients that pack a powerful flavor punch, this meal is sure to become a weeknight staple the whole family will enjoy. And if you’re trying to increase your protein intake, each serving of this satisfying sheet-pan meal contains 40 grams of protein, meeting about half of most people’s daily needs.

In addition to protein, this hearty meal is rich in fiber, an essential carbohydrate that helps regulate blood sugar, aids in digestion, and can also be very beneficial if you’re looking to lose weight by helping you feel fuller longer.

“Most Americans do not eat enough vegetables in general,” says fitness coach and nutrition expert Chris Barakat, MS, ATC, CISSN, who recommends consuming at least three servings of vegetables and two servings of fruit a day to meet your daily vitamin and fiber needs. “Having cruciferous vegetables as a staple in your diet, especially for women, may have additional benefits as they are rich in the phytonutrient diindolylmethane.”

According to limited studies, diindolylmethane (DIM) has been shown to improve estrogen metabolism in both men and women. For women especially, this may help treat estrogen dominance, a condition associated with breast and uterine cancers, endometriosis, and PCOS, by reducing inflammation in the body.

Broccoli and cauliflower, which are both rich in several micronutrients including vitamin C, calcium, magnesium, and iron, are considered by many nutritionists to be original superfoods.

Not in the mood for chicken? This versatile recipe also works well with heartier fish like salmon. Using salmon will pack in even more protein with a whopping 58 grams per serving (620 total calories).

If you’re trying to lose weight or improve your eating habits this year, check out Barakat’s Four-Week Fast Track: Accelerate Ultimate Nutrition Guide to learn more about the science behind weight loss, the truth about macronutrients, and more healthy meal ideas.

Sheet-Pan Chicken with Quinoa and Broccoli

Serving: 4
Prep Time: 15 min
Cook Time: 30 min

Ingredients

135 grams (3/4 cup) dry quinoa
Kosher salt
1 1/2 pounds boneless, skinless chicken thighs (or four 6-ounce salmon fillets)
454 grams (1 pound) broccoli florets, trimmed into bite-sized pieces
454 grams (1 pound) cauliflower florets, trimmed into bite-sized pieces
Olive oil or avocado oil cooking spray
Freshly ground black pepper

For the dressing:

1 large shallot, quartered
1/2 cup freshly squeezed orange juice, from 2 large navel oranges
3 tablespoons extra virgin olive oil or avocado oil
1 teaspoon Dijon mustard
Kosher salt and freshly ground black pepper to taste

Directions

Preheat the oven to 400 degrees F and line two rimmed sheet pans (1 large and 1 medium) with parchment paper.

While the oven preheats, rinse the quinoa in a metal mesh strainer, then pour into a small (1- to 2-quart) saucepan.

Add 1 1/3 cups water and 1/2 teaspoon kosher salt, then bring to a boil uncovered over medium heat.

Once the water comes to a boil, reduce heat to low. Cover saucepan and simmer for approximately 15 minutes, or until the quinoa has absorbed the liquid and is tender.

Remove from the heat and let rest, covered, for 10 minutes. Fluff with a fork before serving.

Roast the chicken and vegetables

While the quinoa cooks, prepare the broccoli and cauliflower. Spread the trimmed florets into an even, uncrowded layer on the large sheet pan. In one corner, add the quartered shallots.

Pat the chicken breasts dry with paper towels and arrange on the medium sheet pan.

Spritz the chicken and vegetables with cooking spray or olive oil, then sprinkle generously with salt and pepper to season.

Place pans in the oven and roast for 30 minutes, or until a thermometer inserted into the thickest part of the chicken reads 165 degrees F. Toss the veggies halfway through the cooking time to prevent burning. Remove from the oven and allow chicken to rest before serving.

Make the dressing

Roughly chop the roasted shallot, then add to a food processor or blender.

Add the orange juice, olive oil, mustard, and a pinch each of salt and pepper.

Blend or process until the oil is emulsified. This will yield about 2/3 cup dressing.

To serve

Slice the chicken against the grain into strips. Divide between into four servings.

Divide the quinoa and vegetables between each plate and drizzle with 2-3 tablespoons of dressing per plate.

Healthy Sheet-Pan Salmon

This versatile sheet-pan recipe can also be made with salmon fillets, which are rich in heart-healthy omega-3 fatty acids. Photo by Casey Barber.

If using salmon fillets:

Follow the recipe above but do not place the salmon in the oven when you begin roasting the vegetables.

Roast the vegetables for about 15-20 minutes, then add the salmon to the oven during the last 12-15 minutes of cook time, depending on how well-done you prefer your fish. Roast until a thermometer inserted into the thickest part of the fillet reads 145 degrees F.