High-Protein Sheet-Pan Chicken with Zucchini

High-Protein Sheet-Pan Chicken with Zucchini is a healthy dish. It contains chicken thighs, zucchini, poblano peppers, yellow onion, avocado oil, chili powder, ground cumin, garlic powder, and salt. We would easily obtain these items from the market, and some might even be present in our kitchen pantry. This dish has no dairy in it so it is good for a dairy-free diet. This chicken is enriched with protein and contains vegetables that provide fiber and essential nutrients, making it a good option for a high-protein diet as well. It is prepared in 40–45 minutes and requires baking, so it is a good choice for a quick dinner. Serve High-Protein Sheet-Pan Chicken with Zucchini with brown rice, cauliflower rice, and fresh green salad.

STATS:

No of Calories: 350 kcal
Time for Prep: Fifteen minutes
Serving size: 1
Cook time: 25–30 minutes
Cuisine: Mexican
Total time: 40–45 minutes
Course: Main Course
Diet: High-Protein
Serving: 4

EQUIPMENT:

Large sheet pan
Measuring spoons
Cutting board
Knife
Tongs
Meat thermometer

INGREDIENTS:

Three tbsp. avocado oil
One tbsp. chili powder
¾ tsp. salt
4 chicken thighs
Two tsp. ground cumin
2 zucchini
One tsp. garlic powder
Two poblano peppers
1 medium yellow onion
One lime
Cilantro

INGREDIENT NOTES:

CHICKEN THIGHS:

Add the chicken thighs to include the good protein content in the dish. It will also add a tender texture to the chicken. We can use the boneless, skinless chicken breasts instead if you want.

ZUCCHINI:

Add the zucchini to include the mild taste and tender texture in the dish. We have to cut the pieces evenly so they will cook at a similar rate.

POBLANO PEPPERS:

Include the poblano peppers to add the mild and earthy flavor to the dish. We can replace them with bell peppers if we prefer a milder taste.

YELLOW ONION:

Add the yellow onion to include the natural sweetness and flavor in the dish. We can use the red onion instead if desired.

INSTRUCTIONS:

First we heat the oven at 425° F and put the paper on the sheet pan.
Then add the avocado oil and seasonings in the big mixing vessel and mix properly.
Add the chicken thighs to the vessel and mix to coat every piece evenly.
Put the chicken & vegetables on the sheet pan in one layer and roast for 25 to 30 minutes, mixing them in between.
Now check the chicken with a thermometer, and it should reach 74° C.
Take out the pan and let the chicken rest for some time.
Now squeeze the lime juice on the chicken & veggies and sprinkle the cilantro on top & serve.

SERVING SUGGESTIONS:

GRAINS:

Brown Rice
Quinoa
Cilantro-Lime Rice
Whole-Wheat Couscous

LOW-CARB SIDES:

Cauliflower Rice
Roasted Broccoli
Garlic Green Beans
Sautéed Spinach

SALADS:

Tomato Cucumber Salad
Avocado Salad
Mexican Chopped Salad
Fresh Green Salad

BEANS AND LEGUMES:

Black Beans
Pinto Beans
Seasoned Chickpeas
Refried Beans

ROASTED VEGETABLES:

Roasted Sweet Potatoes
Mexican Roasted Corn
Garlic Roasted Cauliflower
Roasted Bell Peppers

BREADS AND TORTILLAS:

Whole-Wheat Tortillas
Corn Tortillas
Whole-Grain Flatbread
Whole-Wheat Pita Bread

DIPS AND SAUCES:

Fresh Tomato Salsa
Guacamole
Dairy-Free Cilantro Sauce
Pico de Gallo

GARNISHES AND TOPPINGS:

Fresh Cilantro
Lime Wedges
Sliced Jalapeños
Sliced Green Onions

TIPS:

We have to make equal-sized slices of vegetables and chicken, so they cook in equal time.
Put the chicken & vegetables in one layer and utilize two sheet pans if required so the chicken will cook well.
You can alter the quantity of chili powder & lemon juice as you like.

STORAGE INFORMATION:

FRIDGE:

Properly cool the chicken & veggies, then add them to the container and store for three to four days.

FREEZER:

Add the chicken & veggies in the containers and freeze for three months.

FAQs:

Will I add the chicken breast in the dish?

Yes, we would easily add the chicken breast but they get cook fats and not be juicy in same way as thighs.

Does this dish contain dairy?

This dish has no dairy in it according to the above listed items.

How to make the spicy dish?

We can add red pepper flakes, cayenne pepper, or extra chili powder to add more spice.

NUTRITIONAL INFORMATION:

Calories: 350 kcal

Net carbs: 8 g

Iron: 2 mg

Serving: 4

Total carbs: 12 g

Vitamin A: 150 mcg RAE

Fiber: 4 g

Serving size: 1

Calcium: 70 mg

Protein: 29 g