One Pan Parmesan Chicken Thighs and Vegetables
Embrace fall veggies with my one pan baked parmesan chicken thighs. Drizzled with a parmesan tahini sauce, it's healthy, balanced and only 20 minutes of prep.
Servings: 4
Ingredients
- 1 large sweet potato 1.5 cups, diced
- 200 g brussel sprouts about 2 cups, thinly sliced width wise
- ½ one red onion thinly sliced
- 200 g cauliflower florets about 2 cups
- 2 tablespoon olive oil divided
- 4 tablespoon parmesan cheese
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoon italian spice blend
- 1 lb boneless skinless chicken thighs
Parmesan Tahini sauce
- 2 tablespoon olive oil
- ¼ cup tahini
- Juice of 1 lemon
- 1 tablespoon dijon mustard
- 1 clove garlic pressed
- 2 tablespoon parmesan cheese
- 1 teaspoon worcestershire sauce
- Water to thin about 1 tbsp
Instructions
- Preheat the oven to 400F. Line a sheet pan with parchment paper.
- Pierce sweet potato with a fork multiple times along two sides and microwave for 2 minutes. Rotate the potato and microwave for an additional 2 minutes. This will help soften the potato to allow it to cook faster in the oven! *the potato will be HOT! Once potato is cool, dice into 1 inch cubes.
- Slice brussels sprouts, onions and cauliflower florets.
- To a large mixing bowl, add diced potatoes, sliced brussel sprouts, red onion, and cauliflower florets. Drizzle with 1 tablespoon of olive oil.
- In a small bowl, mix together parmesan cheese, garlic powder, black pepper, salt and italian spice blend. Sprinkle half of this mixture over the vegetables and toss to combine.
- Evenly spread the coated vegetables over the pan.
- To a separate bowl, add chicken thighs, drizzle with the remaining 1 tablespoon of olive oil and the remaining spice mixture. Toss to combine. Distribute the chicken evenly amongst the vegetables on the pan. Bake for about 25 minutes, until the chicken is fully cooked and no longer pink. * the internal temperature should reach 165F.
- While the meal is cooking, combine all of the sauce ingredients in a small bowl and whisk until smooth. Drizzle over the sheet pan once cooked.
Notes
*I have included the nutrition information for this recipe above. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!
Nutrition
Serving: 0.25 of the pan | Calories: 593kcal | Carbohydrates: 38g | Protein: 34g | Fat: 36g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 19g | Cholesterol: 72mg | Sodium: 951mg | Potassium: 1532mg | Fiber: 10g | Sugar: 9g | Vitamin A: 12553IU | Vitamin C: 125mg | Calcium: 252mg | Iron: 6mg
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