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Healthy Sheet Pan Dinner

When you want something light and not greasy but dread a sink of dishes, this healthy sheet pan dinner fits. Lean chicken breast with roasted vegetables, seasoned only with olive oil and herbs — tasty even with no salt — and the whole meal comes off one oven pan. Low fat, high fiber, minimal cleanup
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Servings: 4 servings
Course: Main Course
Cuisine: American
Ingredients Method

Ingredients
  

  • 2 pieces Chicken breast (~300g)
  • 1 Broccoli small head, cut into florets
  • 10 Cherry tomatoes
  • 1/2 Red onion cut into wedges
  • 1.5 tbsp Olive oil
  • 1 tsp Dried oregano
  • 1/2 tsp Garlic powder
  • 1/2 Lemon
  • Black pepper to taste

Method
 

  1. Step 1: Preheat and prep: Preheat the oven to 200°C (400°F). Pat the chicken dry and pound it thin; cut the vegetables into even pieces. Even thickness means even cooking. Pounding the breast thin does more than speed cooking — it lets the seasoning sink in, so you avoid salty-outside, bland-inside bites.
  2. Step 2: Mix the herb oil: Combine olive oil, oregano, garlic powder, and black pepper. Toss the chicken and vegetables separately so each wears a coat of oil. That oil layer is where the roasted aroma comes from.
  3. Step 3: Arrange on the pan: Line the pan with paper, place the chicken in the center and vegetables around it. Leave gaps so hot air circulates and the veggies do not sit in liquid. Zoning also lets different doneness levels each land right — the chicken cooks through while the vegetables keep their crunch.
  4. Step 4: Roast: Roast at 200°C for 20–25 minutes, flipping once. The chicken is done at 74°C at the center, and the vegetables are charred at the edges and tender. Press the vegetables gently with tongs when flipping so the side against the pan also browns — more aroma overall.
  5. Step 5: Finish with lemon: Out of the oven, squeeze lemon over the top and rest 1 minute so the juices settle back. Serve from the pan, or portion into a bento. Lemon's acid lifts and cuts the richness; when packing a bento, add it once cooled so the steam does not soften the vegetables.