Sun-Kissed Tuscan Sheet Pan Chicken
A vibrant, one-pan meal that brings the heart of the Mediterranean to your table. Perfectly roasted chicken is nestled among a jewel-toned medley of artichokes, chickpeas, and sweet peppers, all kissed with lemon and herbs. It’s an effortlessly elegant weeknight dinner that’s as nourishing as it is delicious.
Servings 8
Calories 427kcal
Ingredients
For the Aromatic Herb Rub:
- 2 lbs boneless skinless chicken breasts, trimmed
- 8 cloves garlic finely minced
- 2 tbsp fresh rosemary finely chopped
- 2 tsp dried oregano
- 2 tsp onion powder
- 1 tsp ground coriander
- 1 tsp smoked paprika
- ½ tsp ground black pepper
- ½ tsp fine sea salt
For the Zesty Vegetable Medley:
- ⅓ cup extra virgin olive oil
- ⅓ cup fresh lemon juice
- 1 tbsp lemon zest
- 2 tsp sumac
- 2 15-ounce cans low-sodium chickpeas, rinsed and drained well
- 2 14-ounce cans quartered artichoke hearts in water, drained and patted dry
- ½ cup Kalamata olives rinsed and drained
- 1 large red onion cut into ½-inch wedges
- 1 red bell pepper seeded and chopped into 1-inch pieces
- 1 orange bell pepper seeded and chopped into 1-inch pieces
- 2 cups cherry tomatoes
For Serving (Optional):
- Freshly chopped parsley
- Cooked farro or quinoa
- Lemon wedges
Instructions
- Preheat and Prepare: Preheat your oven to 425°F (220°C). Line two large, rimmed baking sheets with parchment paper. This prevents sticking and ensures even browning.
- Make the Rub: In a medium bowl, combine all the Aromatic Herb Rub ingredients: minced garlic, rosemary, oregano, onion powder, coriander, smoked paprika, black pepper, and sea salt. Stir until you have a thick, fragrant paste.
- Marinate the Chicken: Add the chicken breasts to the bowl with the rub. Using your hands, massage the paste thoroughly into the chicken, ensuring it's fully coated. Set aside while you prepare the vegetables.
- Dress the Vegetables: In a large mixing bowl, combine the drained chickpeas, artichoke hearts, Kalamata olives, red onion, bell peppers, and cherry tomatoes. In a separate small bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, and sumac. Pour this dressing over the vegetables and toss gently until everything is evenly coated.
- Assemble the Pans: Divide the vegetable mixture evenly between the two prepared baking sheets, spreading them into a single layer. Arrange the marinated chicken breasts among the vegetables, ensuring nothing is too crowded.
- Roast to Perfection: Place the pans in the oven and roast for 20-25 minutes, rotating the pans halfway through. The chicken is done when it is cooked through (reaching an internal temperature of 165°F or 74°C) and the vegetables are tender and lightly caramelized at the edges.
- Rest and Serve: Remove the sheet pans from the oven. Let the chicken rest on the pan for 5 minutes before slicing. Garnish everything generously with fresh parsley. Serve immediately with farro or quinoa and a fresh lemon wedge on the side.
Notes
- Don't Crowd the Pan: Using two sheet pans is crucial. Overcrowding will cause the ingredients to steam rather than roast, preventing them from developing that delicious golden-brown color and concentrated flavor.
- Pat Ingredients Dry: For the best caramelization, make sure your rinsed chickpeas and artichoke hearts are patted thoroughly dry with a paper towel before tossing them with the dressing.
- Even Cooking: If your chicken breasts are very thick, you can lightly pound them to a more even thickness to ensure they cook at the same rate as the vegetables.
Nutrition Information
per serving (makes 8 servings)- Calories: 427 kcal
- Protein: 42 g
- Fat: 15 g
- Saturated Fat: 2.6 g
- Carbohydrates: 27 g
- Fiber: 7.5 g
- Sodium: 410 mg
- Added Sugar: 0 g