EASY SHEET PAN DINNER RECIPE: HONEY GARLIC CHICKEN THIGHS AND VEGGIEs

 

The sheet pan meal: a forever go-to for my family and truly the MVP of easy, low-maintenance dinners. My husband and I are both full-time on the go during the day and we prefer to spend our time with our one-year-old Magnolia, rather than creating meals that require much time or effort. That being said, we still focus on offering our bodies beautiful balance in our meal choices, but if it’s time-consuming or complicated it’s just not going to happen right now. We play with various protein sources weekly as our recipe base and typically fill in with carbohydrates and color based on what’s seasonally available at the grocery store. 

HONEY GARLIC CHICKEN THIGHS AND VEGGIES

PREP TIME:  10 mins  || COOK TIME:  40 minutes || Makes 4 servings

WHAT YOU NEED:

  • 8 Boneless skinless chicken thighs 

  • 450g carrots, peeled and chopped into inch-sized pieces 

  • 225g fingerling potatoes 

  • 400g broccoli florets


For Marinade

  • ¼ C honey

  • 1 TB soy sauce or coconut aminos 

  • ½ TB apple cider vinegar
    1 t crushed red pepper flakes 

  • 1 teaspoon cornstarch

  • 1 teaspoon water

  • 4 cloves garlic, minced 


Seasoning for veggies: 

  • 1 TB olive oil

  • Garlic powder

  • Salt

  • Pepper


NOTES:

  • To simplify further, baby carrots can be used instead of whole carrots, eliminating the need to clean + chop!

  • Pre-chopped + cleaned broccoli florets can minimize time spent vs. head of broccoli

  • The heat from red pepper flakes can be eliminated or increased depending on preferences


WHAT TO DO:

  1. Preheat the oven to 400 degrees F.

  2. Whisk together marinade ingredients in a small bowl and pour half the quantity into a large storage bag along with chicken thighs. Refrigerate and let marinate for at least 30 minutes. 

  3. Post-marinade: remove chicken and place on one side of a sheet pan. Coat carrots and potatoes in ½ TB olive oil and arrange on the other side of the sheet pan. Bake for 15 minutes. 

  4. After 15 minutes in the oven, remove the sheet and stir the carrots and potatoes. Add broccoli mixed with remaining ½ tb olive oil (or olive oil spray for ease) to the sheet pan alongside carrots and potatoes. Sprinkle salt and pepper over all of the ingredients. 

  5. Bake until the veggies are tender and chicken is good through, reaching 165 degrees internal temp. (about 15-20 more minutes)

  6. Whisk cornstarch + water in a small bowl until no clumps remain and combine with the remaining marinade mixture in a small saucepan over medium-low heat. Simmer and stir often until the sauce is thickened.

  7. Drizzle thickened sauce over the final cooked product and serve.


MACROS PER 2 chicken thighs + ¼ veggies  SERVING: 24P/10F/37C


You can find the recipe in the MyFitnessPal database by searching

“KLN Recipe: Sheet Pan Honey Garlic Chicken Thighs”. 

For more simple , streamlined , high protein meal prep recipes and ideas:

 
Recipes + Meal PrepCaitlin DavisMay 2023Comment