This flavorful sheet pan hen recipe is prepared in beneath an hour, with juicy seasoned hen breasts, tender potatoes, and greens all baked collectively. It’s excellent for a straightforward weeknight hen dinner, and I adore it as a meal prep thought!
Meal Prep Sheet Pan Rooster
On busy days, I depend on recipes like my sheet pan honey garlic hen and sheet pan steak and veggies, which I can put together forward. This sheet pan hen cooks up with fork-tender potatoes and seasoned oven-roasted greens. The whole lot bakes in a single pan, and you may retailer the leftovers in containers to reheat within the coming days after college runs.
A superb rule of thumb when getting ready sheet pan dinners is to decide on greens with related cooking occasions. For this recipe, I mix roasted asparagus with potatoes, carrots, Brussels sprouts, and onions.
What Makes This Sheet Pan Rooster Dinner Good For Weeknights
- 10 minutes of prep. Season the hen and greens, add them to a baking sheet, and let the oven do the remainder.
- One and executed. This hen dinner is simple to meal prep and even simpler to scrub.
- Retailer it for days. Like my sheet pan tandoori hen, this recipe shops splendidly within the fridge, and you may even freeze leftovers for later.
- Your favourite greens. Select any veggies you’d like. Skip the Brussels sprouts and add broccoli, or end this sheet pan recipe with juicy cherry tomatoes.
Elements Wanted
Scroll to the printable recipe card for the complete recipe with actual ingredient quantities.
- Rooster: I exploit boneless, skinless hen breasts. Bone-in hen and thighs will take a bit longer to cook dinner. Discuss with my oven-baked hen recipe for particulars.
- Greens: The aim right here is to decide on greens that may be cooked similtaneously the hen.
- Olive Oil: Or your favourite cooking oil.
- Garlic: Freshly minced, or you possibly can substitute every recent clove with an additional ½ teaspoon of garlic powder (or 1 tablespoon of jarred pre-minced garlic) along with the seasonings.
- Seasonings: Garlic powder, dried rosemary, thyme, salt, and freshly floor pepper. Alternatively, you possibly can change the person herbs and spices with selfmade hen seasoning.
- Butter: Much like how I’d baste pan-seared hen with butter to lock within the taste and richness, I add a pat of butter to every parchment packet so it might probably soak in whereas the hen roasts.
Select Greens With Related Roasting Occasions
To maintain issues easy, I largely use greens that cook dinner on the identical fee, and minimize them to the identical measurement (about 1-inch chunks), so I can throw every part within the oven and fuhgeddaboudit. For this sheet pan hen recipe, veggies that I’ve discovered work properly embrace:
Fast-Cooking Veggies
After all, you possibly can at all times add quicker-cooking veggies (just like the tomatoes on this recipe) to your pan additional alongside. The next are greens that I’ll add within the closing 10-Quarter-hour of roasting:
- Cherry tomatoes
- Bell peppers
- Sliced zucchini
- Inexperienced beans
How one can Meal Prep This Sheet Pan Rooster Recipe
This baked sheet pan hen is one in every of my favourite meal prep recipes. Not solely as a result of it’s really easy, however as a result of the juicy hen breasts and seasoned veg retailer for the entire week, and so they’re tremendous versatile!
- If meal prepping: Unwrap the cooked hen and switch it to a chopping board. Slice it or cube it into bite-sized cubes.
- Assemble. Divide hen and veggies evenly into meal prep containers.
- Refrigerate. Cowl and retailer within the fridge for five days, or freeze for as much as 2 months.
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- 4 boneless, skinless hen breasts, (about 1 to 1½ kilos complete)
- 3 cups diced potatoes
- ½ pound Brussel sprouts, minimize in half
- 1 pound asparagus, ends trimmed
- 2 massive carrots, diced or thinly sliced
- 1 massive crimson onion, quartered
- 2 cups cherry tomatoes, optionally available
- 2 tablespoons olive oil, divided
- 2 cloves garlic, minced, divided
- 1 teaspoon garlic powder
- 1½ teaspoons dried rosemary, divided
- 1½ teaspoons dried thyme, divided
- salt and freshly floor black pepper, to style
- 1 tablespoon butter, minimize into 4 pats
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Put together to bake. Preheat oven to 425ºF. Line a big sheet pan with parchment paper or foil; put aside.
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Minimize the veggies. Minimize up the potatoes, Brussels sprouts, asparagus, carrots, and crimson onion. Place every in a separate nook of the ready sheet pan. DO NOT add the cherry tomatoes but.
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Season the veggies. Drizzle olive oil over the veggies. Season with garlic powder, ½ teaspoon dried rosemary, ½ teaspoon dried thyme, salt, and pepper.
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Season the hen. Place 2 hen breasts over a big piece of parchment paper. Rub each side of the hen with a little bit of olive oil, and season with salt, pepper, ½ teaspoon rosemary, ½ teaspoon thyme, and half of the minced garlic.
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Wrap the hen. Place a pat of butter on high of every hen breast and tightly seal the parchment paper across the hen breasts. Repeat the identical course of with the remaining 2 hen breasts.
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Bake. Bake for half-hour, or till the hen is cooked by means of. Rooster is finished when its inside temperature reaches 165ºF.
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Add cherry tomatoes. Optionally, 10 minutes earlier than it’s executed cooking, add cherry tomatoes to the sheet pan.
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Relaxation and serve. Take away from oven and let stand 5 minutes. Unwrap the hen and serve.
- Storage: Retailer lined in an hermetic container and hold within the fridge for five days, or freeze for as much as 2 months.
Serving: 14ounces | Energy: 395kcal | Carbohydrates: 40g | Protein: 32g | Fats: 13g | Saturated Fats: 4g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 7g | Trans Fats: 0.1g | Ldl cholesterol: 80mg | Sodium: 208mg | Potassium: 1658mg | Fiber: 8g | Sugar: 9g | Vitamin A: 6883IU | Vitamin C: 84mg | Calcium: 108mg | Iron: 6mg
Dietary data is an estimate and supplied as courtesy. Values could fluctuate in accordance with the elements and instruments used. Please use your most well-liked dietary calculator for extra detailed data.
How one can Make Sheet Pan Rooster with Greens
- Chop the veggies into even-sized items. Asparagus and Brussels sprouts cook dinner quicker, so you possibly can hold the cuts thicker for these. Minimize the onions into quarters and cube the potatoes and carrots, since they take longer. You’ll add the cherry tomatoes nearer to the tip of cooking.
- Season the veggies. Toss the veggies, other than the tomatoes, with olive oil, garlic powder, and half of the seasonings. Organize the veggies across the exterior fringe of a sheet pan.
- Put together the hen. Subsequent, rub the hen with olive oil, and season with the remaining herbs and minced garlic. Place the hen, two breasts at a time, on a big sheet of parchment paper and high every hen breast with a pat of butter. Then, fold the parchment up and across the hen, sealing it tightly. I exploit the identical wrapping approach for my salmon en papillote recipe.
- Bake. Add the wrapped hen packets to the middle of the baking pan, surrounded by the veggies. Bake at 425ºF for half-hour, or till the hen is cooked. Rigorously open the parchment and use a thermometer to examine that the inner temperature of the hen reaches 165ºF.
- Add the cherry tomatoes. At across the 20-minute mark, scatter the cherry tomatoes across the veggies. Return the sheet pan to the oven.
- Relaxation and serve. As soon as the hen is finished, enable the hen to relaxation contained in the parchment packet for 5-10 minutes. Watch for decent steam as you unwrap the packet, then serve your sheet pan hen with a aspect of veggies.
How one can Retailer Leftovers
- Refrigerate. Retailer this sheet pan hen and greens in an hermetic container to refrigerate for as much as 5 days.
- Freeze. You’ll be able to retailer the hen and veggies in a freezer-safe container to free for as much as 2 months. Thaw in a single day within the fridge earlier than reheating.
- Reheat. Heat up the hen with the greens within the microwave, in a lidded skillet on the range, or within the oven till every part is scorching all through.
