Sheet Pan Dijon Chicken and Roasted Vegetables

In Recipes, Uncategorized December 14, 2020

Need a quick week night meal that uses minimal dishes?

Me too and this sheet pan Dijon chicken dinner is one of my go-to’s! Not only does it not use many dishes, but this recipe doesn’t require many ingredients either, making it easy to throw together. With the all the delicious flavor packed into the chicken and vegetables, no one will know how easy this dinner was to make!

All you will need is a couple chicken breasts, some Dijon mustard, Italian dressing, zucchini, squash, bell pepper, red onions, and spices! Add a side of brown rice or quinoa and your meal is complete. This dish also holds beautifully for lunch the following day.

Since this is a fast dinner, let’s make this a fast post to read too! Most people just jump to the recipe anyway right 🙂 But… before we get too far into how to make this sheet pan dinner, let’s review why this meal would be a healthy choice.

Nutritional Benefits

First, chicken is a lean protein, which means it has less saturated fat than red meat. Too much saturated fat in our diet can lead to plaque build up in our arteries which can lead to heart disease.

Secondly, the rainbow of vegetables provides a host of vitamins and minerals! The bell peppers provide vitamin A, vitamin C, potassium, and antioxidants. Zucchini and yellow squash adds vitamin C, vitamin A, B vitamins and some vitamin A to the dish as well. The red onion provides antioxidants, which helps fight inflammation, and sulfur- containing compounds, which can help prevent cancer. And don’t forget about the high fiber content of the veggies! If you want to learn about why I love fiber so much, check out my post dedicated to the benefits of fiber.

Now on to the recipe!

All you will need to make the sheet pan dinner is two Ziplock bags, a 1/4 cup measuring cup, a cutting board, a knife, 2 sheet pans, a spatula and the ingredients! Only having to dirty 6 dishes to cook dinner makes my night!

In one of the Ziplock bags, add the chicken breasts, Dijon mustard, and Italian dressing. Seal the bag and move the chicken breasts around until they are evenly coated by the dressing mixture. Place the bag in the refrigerator while preparing the vegetables or mix the night before and marinate overnight.

The vegetables are about as easy as the chicken to prepare! Just wash and cut the bell pepper, squash, and zucchini! I like to cut the bell pepper and red onion into 1 inch by 1 inch squares and slice the squash and zucchini in to 1/4 inch thick rounds or half-moons, depending on the size of the squash. My yellow squash was small so I just cut it into rounds and cut my zucchini into half-moons to help with even cooking.

Once the vegetables are cut, toss them in the second Ziplock bag and add 1-2 Tbsp vegetable oil and the spices. Mix until all of the vegetables are evenly coated and place them on the one of the sheet pans.

Garlic Powder, Thyme, Onion Powder, Salt & Pepper

Place the marinated chicken on the second sheet pan and bake the chicken in a 425F oven for 10 minutes. Use a thermometer to monitor the internal temperature of the chicken to avoid under/over cooking. Put the probe in the thickest part of the chicken to ensure it is at the proper temperature.

*Not a pretty picture, but I wanted to show where I put the thermometer probe. Always put the probe going into the thickest part of the meat to ensure it is thoroughly cooked.*

Once the 10 minutes is up, put the vegetables in the oven and cook for 20 minutes, mixing the vegetables half way through.

When the chicken reaches 165F, it is time to eat! I cooked some brown rice to serve along side the chicken and vegetables to make it a complete meal.