Healthy Dinner
Sheet Pan Chicken with Tomatoes
(4 votes)
(4 votes)
Sheet Pan Chicken with Tomatoes - Healthy easy dinner for the whole family
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
440
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)
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 30.9 μg | (52 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,495 mg | (37 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5 Tbsps 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
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.
