This is a quick and easy dish to cook and serve. It is also very filling and provides good nutrients.
[x] Flexitarian + Omnivore
[x] Vegan: use tempeh instead of chicken
[x] Vegetarian: use tempeh instead of chicken
[x] Pescatarian: use tempeh instead of chicken
[x] Gluten free
[x] Weight Maint
[O] Keto Diet
[x] Mediterranean
[x] Lectin Avoidance: yams/sweet potatoes/broccoli are low in lectin
[O] Oxalate Avoidance: sweet potatoes
[x] Purine Avoidance
Chicken Broccoli Sheetpan
This is a Moroccan-inspired dish with its inclusion of spices and preserved lemons. The idea came from KitchenConfidential, and of course I made changes so it was more flavored to my taste and veggies were more prominent in the dish.
Spice Mix
- 4 clove garlic (minced)
- 1 t kosher salt
- 1-1/2 t smoked paprika
- 1 t cumin
- 1 t coriander
- 1/2 t cinnamon
- 1/2 t turmeric
- 1/4 t cayenne
- 3 T olive oil
- 3 T fresh lemon juice
Meat
- 1 full chicken breast
- 1 sec Olive oil spray
Veggies
- 1 sweet potato (orange) (peeled + cubed )
- 1 yam (white) (peeled + cubed )
- 1 T olive oil
- salt + lemon pepper to preference
- 15 oz Trader Joe’s Riced Broccoli
- 4 T diced preserved lemon
- 1 sliced lemon
First, set oven to 450F and gather all ingredients. Wash all the appropriate veggies. Prep.
Spice Mix
Mix minced garlic, salt, paprika, cumin, coriander, cinnamon, turmeric, cayenne pepper, oil, and lemon juice in a small bowl.
Protein
Using your hands rub the spice mixture all over the chicken and place chicken in the fridge to marinate while the rest of the food is prepped. This means putting some of the spice mixture in your hands and rubbing the chicken, do not contaminate the mixture by dipping the chicken in the bowl (There should be remaining spice mixture for use with the veggies.)
- Using Tempeh instead of chicken? Mix the spice mixture all over the tempeh and cook like the chicken.
Veggies
Place the cubed sweet potato and yam in a bowl with 1T oil and mix well, season with salt and lemon pepper. Add the riced broccoli and mix. Add in all the remaining spice mixture and mix well. Add in the diced preserved lemon parts and mix well.
Line a baking sheet with parchment and place the chicken breasts on the pan, arranging the veggie mix around the chicken. Do one quick spray with olive oil on top of the whole sheet. Then bake for ~30 minutes, or until the chicken temp is 165F.
Remove pan from oven and tent, letting it sit for ~10 minutes. Then slice the chicken breasts and divide to make 5 equal servings. Serve on a bed of the veggies, a portion of the sliced chicken breast on top, with a fresh lemon slice on the side. (The dish should feature lots of the veggie and only a small portion of meat.)
This is a Moroccan-inspired dish with its inclusion of spices and preserved lemons. The idea came from KitchenConfidential, and of course I made changes so it was more flavored to my taste and veggies were more prominent in the dish.
I suggest using TJs riced broccoli since the bag only has broccoli in it (no preservatives), and to make broccoli into riced sizes is such a pain! But you can do this from scratch: chop up the florets, peel and chop most of the stem (except for the pithy end), and then run it all through a food processor to get it into the right sized chunks.
My tasters said that the riced-broccoli tasted so much better than the riced-cauliflower — texture was better too.