Sheet Pan Chicken and Tomato Bake

5
Average: 5 (4 votes)
(4 votes)
Sheet Pan Chicken and Tomato Bake
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Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
798
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken adds tons of lean protein to this dish while the tomatoes provide powerful lycopene, a natural pigment and antioxidant which helps protect the body's cells against damage caused by free radicals.

Serve this dish with a whole wheat baguette and simple arugula side salad dressed in olive oil and vinegar.

1 serving contains
(Percentage of daily recommendation)
Calorie798 kcal(38 %)
Protein37.72 g(38 %)
Fat32.04 g(28 %)
Carbohydrates96.85 g(65 %)
Sugar added0 g(0 %)
Roughage15.17 g(51 %)
Vitamin A353.69 mg(44,211 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.19 mg(27 %)
Vitamin B₁0.49 mg(49 %)
Vitamin B₂0.48 mg(44 %)
Niacin20.03 mg(167 %)
Vitamin B₆1.97 mg(141 %)
Folate178.59 μg(60 %)
Pantothenic acid3.03 mg(51 %)
Biotin14.78 μg(33 %)
Vitamin B₁₂0.39 μg(13 %)
Vitamin C99.72 mg(105 %)
Potassium3,228.44 mg(81 %)
Calcium169.77 mg(17 %)
Magnesium179.98 mg(60 %)
Iron8.15 mg(54 %)
Zinc4.38 mg(55 %)
Saturated fatty acids5.41 g
Cholesterol127.36 mg

Ingredients

for
4
Ingredients
5 tablespoons olive oil
2 large Chicken legs (each cut into 3 pieces)
8 small new Potato
8 shallots (peeled but kept whole)
1 small Turnip (roughly chopped)
2 sprigs thyme (leaves only)
1 zucchini (thickly sliced)
12 cherry tomatoes
1 ½ cups Olives
How healthy are the main ingredients?
Oliveolive oilthymeshallotTurnipzucchini
Preparation

Kitchen utensils

1 Small pot, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Coarse grater, 1 Whisk, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Salad spinner

Preparation steps

1.

Heat the oven to 400ºF.

2.
Heat the oil on the hob in a large roasting tin and brown the chicken pieces all over. Remove the chicken from the pan and add the potatoes, shallots, garlic and turnips. Coat these with the oil and cook for 2 minutes then return the chicken to the pan along with 2 thyme sprigs.
3.

Season with salt and pepper, cover with foil, and roast in the oven for 15 minutes. Turn the meat and vegetables and add the zucchini, making sure the zucchini pieces are coated in oil. Cover again and return to the oven for a further 20 minutes.

4.
Add the tomatoes and olives, basting them with the juices, and return to the oven uncovered for 10 -15 minutes or until the chicken is cooked through and all the vegetables are tender.
5.
Remove from the oven and scatter over the remaining thyme sprigs and the basil leaves.