One-Pan Chicken

9 45 496
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
One-Pan Chicken
Health Highlights

Ingredients


4 breast Chicken breast, boneless, skinless
4 tbsp Extra virgin olive oil
4 tbsp Lemon juice (1 tbsp. per chicken breast or less if desired)
1 pinch Salt (to taste)
1 dash Black pepper (to taste)
1 tbsp Oregano, dried (to taste)
4 cup Broccoli florets
4 cup Cauliflower
2 tbsp Extra virgin olive oil (for vegetables)

Instructions


  1. Preheat the oven to 375°F (191°C) and line a large baking sheet with parchment paper.
  2. Place the chicken breasts in a large bowl and add olive oil, lemon juice, salt, pepper, oregano, and any other spices you like. Make sure the chicken is thoroughly coated. 
  3. In another large bowl, add the broccoli and cauliflower florets. Add olive oil and any additional spices (garlic powder, onion powder, chili powder, etc.). Mix thoroughly.
  4. Place chicken on one side of the baking sheet and the vegetables on the other side. 
  5. Cook for about 30 minutes, or until the chicken is cooked to an internal temperature of 165°F (74°C). The veggies might be done sooner than 30 minutes. If so, remove them from the pain earlier and continue to cook the chicken.

Notes:

Safety

  • For thoroughly cooked chicken a meat thermometer should read 165°F (74°C).



Nutrition Facts

Per Portion

Calories 496
Calories from fat 243
Calories from saturated fat 39
Total Fat 27.0 g
Saturated Fat 4.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 16.6 g
Cholesterol 170 mg
Sodium 187 mg
Potassium 1191 mg
Total Carbohydrate 10.2 g
Dietary Fiber 4.3 g
Sugars 3.2 g
Protein 55 g

Dietary servings

Per Portion


Fruit 0.1
Meat 2.6
Vegetables 2.8

Energy sources


Pygal7%397.9105671974327109.097298746394249%461.54990279925073227.3987014158401545%293.5540050570645179.92842216866557%49%45%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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