8gNET CARBSSheet Pan Lemon Herb Chicken and Vegetables
Juicy lemon and garlic chicken roasted on one pan with broccoli, peppers, zucchini and tomatoes. Dinner in 35 minutes with almost no dishes.
Ingredients
Marinade
- 3 tbsp olive oil
- 3 tbsp lemon juice
- 1 tsp lemon zest
- 3 cloves garlic, minced
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- 1 tsp salt
- 1/2 tsp black pepper
Chicken and vegetables
- 1 1/2 lb boneless skinless chicken breast, cut into 1 1/2-inch pieces
- 2 cups broccoli florets
- 1 red bell pepper, cut into 1-inch pieces
- 1 medium zucchini, cut into half moons
- 1/2 red onion, cut into wedges
- 1 cup cherry tomatoes
- 2 tbsp chopped fresh parsley
Directions
- Heat the oven to 425°F. Line a large rimmed baking sheet (about 18 by 13 inches) with parchment or foil.
- Whisk the olive oil, lemon juice, zest, garlic, oregano, thyme, salt and pepper in a large bowl.
- Add the chicken, broccoli, bell pepper, zucchini, red onion and tomatoes and toss until everything is coated.
- Spread in a single layer on the baking sheet, chicken toward the edges where the pan is hottest. Use two pans if crowded, or the vegetables will steam instead of brown.
- Roast 20 to 25 minutes, stirring once halfway, until the vegetables are browned at the edges and the chicken reads 165°F.
- Sprinkle with parsley and squeeze a little extra lemon over the top before serving.
Nutrition per serving (about 6 oz chicken plus 1 1/2 cups vegetables)
Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.
Know your label
Start with a 9-inch plate and fill half with non-starchy vegetables, one quarter with lean protein and one quarter with carb foods.
ADA lists squash such as zucchini, yellow squash, chayote and spaghetti squash as non-starchy, while corn and potatoes are starchy.
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Inspired by Life Made Sweeter. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/sheet-pan-lemon-herb-chicken-and-vegetables/