4.5
2 ratings

Sheet Pan Dinner: Chicken, Asparagus, Mushroom and Tomatoes

By
Sheet Pan Dinner

This sheet pan chicken asparagus dinner is hearty AND healthy. Lots of brightly colored, seasonal veggies add to this dish’s appeal.

Notes

See recipe with photos on the blog:https://mamaharriskitchen.com/2016/09/sheet-pan-dinner-chicken-asparagus... (Posted here with author's permission).

Ingredients

Chicken & Vegetables

  • 1/4 Cup extra virgin olive oil
  • 1.5 Teaspoons salt
  • 1 Teaspoon Spices, onion powder
  • 1 Teaspoon ground cumin
  • 1/2 Teaspoon light brown sugar
  • 1/2 Teaspoon ground black pepper
  • 1/2 Teaspoon dried oregano
  • 1/4 Teaspoon Spices, chili powder
  • 1/4 Teaspoon smoked paprika
  • 1/8 Teaspoon ground cayenne pepper
  • 1.5 Pounds Foster Farms Simply Raised Boneless Skinless Chicken Thigh Fillets
  • 1 Pound asparagus, ends broken off, then cut in half
  • 3 Ounces baby bella sliced mushrooms
  • 1 Cup grape tomatoes, halved
  • 2.5 Tablespoons extra virgin olive oil
  • salt & pepper to taste

Creamy Garlic Lemon Sauce

  • 2 Tablespoons butter
  • 2 Tablespoons flour
  • 3 cloves garlic, minced
  • 1/4 Teaspoon red pepper flakes
  • 3/4 Cups Soup, chicken broth, low sodium, canned
  • 1 Cup half & half, fat free
  • 1/4 Cup Parmesan cheese
  • 1/2 Tablespoon dried basil
  • zest & juice of one medium lemon
  • salt & pepper

Directions

Chicken & Vegetables

Begin by combining all the seasonings for the chicken spice rub. Set aside, then trim the chicken thighs into similar sizes, removing any fat if needed. Brush each piece of chicken with olive oil, then rub each side thoroughly with the spice rub. Preheat the oven to 400 degrees and line a large baking sheet with parchment paper. Carefully place all of the chicken on one half of the paper, then toss the asparagus in a bit of olive oil, salt and pepper and place those on the other side of the sheet. Cover with aluminum foil and bake for 12-15 minutes. While the chicken and asparagus are baking toss the mushroom and tomatoes in a bit of olive oil and salt and pepper. Once the chicken and asparagus are almost done, add the mushrooms and tomatoes to the pan on top of the asparagus and bake uncovered for another 12-15 minutes. Serve as is, or over some brown and wild rice mixed with a bit of the creamy garlic lemon sauce for a full, flavorful meal. Drizzle some of the sauce over the chicken (and rice), it perfectly balances the heat of the spice rub on the chicken thighs with smooth and creamy taste of the sauce. Enjoy!

Creamy Garlic Lemon Sauce

While the chicken is baking, melt the butter for the sauce in a medium saucepan. Once melted, slowly whisk in the flour. Add the garlic and red pepper flakes, whisking together, then slowly stir in the chicken broth. Add the half and half, Parmesan, basil, lemon zest and lemon juice, salt and pepper. Bring to a boil, stirring occasionally, then reduce to simmer until sauce thickens and reduces just a bit. Remove from heat.

Nutritional Facts
Servings5
Calories Per Serving506
Total Fat35g55%
Sugar6gN/A
Saturated11g57%
Cholesterol162mg54%
Protein34g68%
Carbs14g5%
Vitamin A165µg18%
Vitamin B121µg18%
Vitamin B60.8mg40.2%
Vitamin C17mg29%
Vitamin D0.2µg0.1%
Vitamin E4mg22%
Vitamin K61µg76%
Calcium177mg18%
Fiber3g13%
Folate (food)64µgN/A
Folate equivalent (total)64µg16%
Iron4mg23%
Magnesium63mg16%
Monounsaturated18gN/A
Niacin (B3)9mg47%
Phosphorus419mg60%
Polyunsaturated4gN/A
Potassium753mg22%
Riboflavin (B2)0.5mg30.6%
Sodium955mg40%
Sugars, added0.3gN/A
Thiamin (B1)0.3mg20%
Trans0.2gN/A
Zinc3mg22%