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Sheet-pan roast chicken with broccolini, onion & tomatoes
2
| Prep | 5 min | |
| Cook | 25 min |
- Red onion, 1 small, peeled, cut into rounds
- Baby broccoli (broccolini), 2 cup(s), chopped
- Red bell pepper, chopped, ⅔ cup(s)
- Garlic, minced, 1 tsp(s)
- Extra virgin olive oil, 4 tsp(s)
- Paprika, 2 tsp(s), dried, smoked
- Cumin, ground, 2 tsp(s)
- Chicken breast, raw, 6 oz(s)
- Tomatoes, canned, 14½ oz(s)
- Parsley, fresh, 2 tbsp(s), chopped leaves, optional
- Lemon, 1 medium, wedges, to serve
Method
Preheat oven to 400°F.
Scatter the onion, broccolini, bell pepper and garlic in a roasting pan. Spoon over 2 teaspoons of oil. Sprinkle over half the paprika and half the cumin, turn to coat. Roast for 15 minutes, turning once.
Meanwhile, cut the chicken in half lengthways so you have thinner fillets. Brush both sides with remaining 2 teaspoons of oil. Combine the remaining paprika and cumin and sprinkle over both sides of the chicken, pressing with your fingertips.
Heat a non-stick skillet over medium-high heat. Add chicken, cook for 30 seconds each side, or until golden.
Remove the vegetables from the oven. Stir in the canned tomatoes. Arrange the chicken over the vegetables. Return to the oven, cook for 8 minutes until chicken is cooked through and reaches an internal temperature of 165°F. Sprinkle over the parsley, if using. Serve with lemon wedges.
TIP: For quick and easy preparation and more color in the dish try swapping the red bell pepper for different colored mini bell peppers.
Nutrition facts per serve
Makes 2 serves
Food Groups
|
V
|
3.8 |
|
F
|
0.2 |
|
C
|
0 |
|
PD
|
1 |
|
Ft
|
1.7 |
|
S
|
0 |
Nutrition Facts
| Calories | 299 |
| Total Fat | 13 g |
| - Saturated Fat | 1.9 g |
| Cholesterol | 62.1 mg |
| Sodium | 285 mg |
| Total Carbohydrate | 22.6 g |
| - Dietary Fiber | 9.3 g |
| - Total Sugars | 10.4 g |
| -- Added Sugars | 0 g |
| Protein | 25.8 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.