by Denise 17 Comments
If you are looking for a quick and easy dinner, try this marinated chicken & vegetable sheet pan dinner. Marinate the chicken overnight, cut your veggies and you are ready to go.
This week on Sunday Supper we are featuring meal prep dinners that you need right now. I am fascinated with all the sheet pan dinners I see on Pinterest and have been experimenting like with this marinated chicken & vegetable recipe. In keeping with my low carb point of view I made the marinade low carb and kept to low carb vegetables. So not only is this easy and tasty, but it’s also low carb!
Meal Prep The Night Before
You start the night before by cutting up your chicken and making the marinade. It’s quite simple in that I only use soy sauce, olive oil, garlic, sweetener, ginger and a tiny bit of apricot jam. I used Swerve sweetener because it’s my favorite but you can use what you like. And if you don’t care about the carbs try some honey, brown sugar or even white sugar. All will work well. Whisk it together and add it with the chicken in a large ziplock bag. Refrigerate over night.
You can also cut your veggies the night before. As I mentioned above I just used low carb vegetables but if you are not low carb then use whatever you want. Just make sure to cut everything roughly the same size so they cook evenly. The low carb vegetables I used were mini peppers, broccoli asparagus, radishes and mushrooms.
Marinated Chicken & Vegetables Recipe
To cook this sheet pan dinner, preheat the oven to 400 degrees F. Take your veggies and mix them with some olive oil, crushed garlic, salt and pepper. Spread them out on a sprayed cookie sheet and then discard the marinade and scatter the chicken. Bake for 15 minutes and then take it out and mix it around. Pop it back in the oven and cook for another 10-15 minutes until the chicken is done.
So that is all there is to it. Take a few minutes the night before to marinate the chicken and cut the vegetables. Then when you are ready to eat the next night season the veggies and spread out on a sheet pan and bake. Easy peasy. For more delicious meal prep dinners you need right now, scroll down to see what my friends from Sunday Supper have for you. Enjoy! The nutrition for 1 serving is:
354 cals / 17.9g fat / 11.7g carbs /4.9g fiber / 38.3g protein = 6.8g net carbs
5 from 6 votes
Marinated Chicken & Vegetables Sheet Pan (low carb)
If you are looking for a quick and easy dinner, try this marinated chicken & vegetable sheet pan dinner. Marinate the chicken overnight, cut your veggies and you are ready to go.
CourseMain Course
CuisineAmerican
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 354 kcal
Author Denise
Ingredients
- 1lb chicken breast, cut in pieces
Marinade
- ¼cyasoy sauce
- 2tablespoonsolive oil
- 2clovesgarlic, crushed
- 1teaspoonginger, grated
- 2teaspoonsSwerve sweetener
- 1teaspoonapricot jam
Vegetables
- 2tablespoonsolive oil
- 1teaspoongarlic, crushed
- 4cupsvegetables, cut up into pieces
- salt & pepper to taste
- 4cups vegetables chopped (I used radishes, asparagus, mushrooms, broccoli, peppers, etc)
Instructions
Then night before, chop vegetables and store in the refrigerator. Prepare the marinade and pour into a large ziplock bag along with the chicken and marinated over night.
When ready to eat, preheat oven to 400 degrees F.
Toss the vegetables in the olive oil, garlic, salt and pepper.
Spray a large cookie sheet with cooking spray. Spread out the vegetables on the tray and then add in the chicken but discard the excess liquid in the bag.
Bake for 15 minutes, then flip the chicken and vegetables. Bake for another 10 - 15 minutes until the chicken is done.
Serve as is or with rice.
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.Comments
Kat
DELICIOUS. hell, it was both!
Reply
Denise
Hi Kat,
I’m so glad you liked it! Thanks too for taking the time to comment.Reply
Kat
IT.WAS.DELISIOUS.
Reply
Barrie
I love sheet pan dinners, but this one is such a great idea- that I could make a whole week of meals-prepped and ready is a beautiful thing!
Reply
Denise
That is a great idea!
Reply
Debbie
This looks amazingly delicious!
Reply
Denise
Thanks Debbie!
Reply
Caroline
My kids love roasted broccoli and chicken is a big favorite too. Like the sound of the marinade, need to give this a try!
Reply
Denise
I hope you like it as well as your kids!
Reply
Stacey
I love all of the flavors you have here! I could eat the whole platter!
Reply
Denise
It’s simple but tasty!
Reply
Christie
I love that you put radishes on there! They’re so delicious roasted and perfect the rest of the veggies and chicken. Looks so delicious.
Reply
Denise
Thanks Christie!
Reply
Cindy
I love the sound of that marinade. I definitely need to try this!
Reply
Denise
It’s very good Cindy!
Reply
Liz
I always meal prep the night before for holiday meals, but I should do it so much more! Your sheet pan dinner looks wonderful!
Reply
Denise
You know that is so true for me too. 😉
Reply