Easy Sheet Pan Chicken with Peppers and Onion
Did you know that an orange pepper is the vegetable with the highest amount of zeaxanthin? Whereas lutein is abundant in the green bell peppers. Making this recipe not only healthy, but eye healthy as well. As lutein and zeaxanthin are fat-soluble, the oil in this recipe helps our bodies absorb them.1
In-season onions are the best
Vidalia onions showed up in my local store a few days ago. Which means it’s time to make my chicken with roasted peppers and onion sheet pan dinner. Vidalia onions are only available around this time of year but are the sweetest onion anywhere. Raw in a salad they’re wonderfully tangy, but I’ve been waiting for them to make this easy favourite. When they’re not available, I use red onions, which I find are the next best thing. Actually, almost any vegetable you like can be done this way
I use avocado oil for most of my cooking as it has a higher smoke point, but olive oil works in this recipe if that’s what you have.
Total time: 30 min. | Prep time: 10 min. | Cook time: 20 min.
Ingredients for chicken with peppers and onion:
- 1 pound of boneless, skinless, chicken thighs,
- 1 each red, orange, and green peppers
- 1/2 to 1 Vidalia onion (substitute with red onion)
- 1 - 2 T avocado oil or olive oil
- Garlic powder
- Dried basil (optional)
- Dried rosemary (optional)
- Juice of 1/2 lemon (I sometimes use the whole lemon!)
- Salt and pepper to taste.
Directions for chicken with peppers and onion:
- Preheat oven to 425°
- Chop chicken thighs into strips or bite-size pieces and place on a large sheet pan
- Slice the peppers and onion into quarter inch strips and add to the pan
- Sprinkle with the oil, garlic powder, herbs, lemon juice, salt and pepper
- Using your hands, mix everything well and spread out on the pan.
- Don’t crowd them as they would then steam more than roast
- Roast for 15 to 20 minutes until chicken is cooked and vegetables are just tender
Change it up
If you have a favourite marinade for chicken, you could change this up by marinating the chicken ahead of time. I occasionally use a teriyaki marinade, but have found that it can overpower the peppers if I don’t pat the chicken dry slightly before adding it.
This can be made as a side dish with just the peppers and onion, but with the chicken, it’s an especially good main dish served over rice or noodles. Or even wrapped in a tortilla shell or lettuce leaf.
- calories: 208
- carbohydrates: 7.5g
- cholesterol: 87mg
- fat: 4.1g
- fiber: 1.9g
- potassium: 364mg
- protein: 34.1g
- saturated fat: 1.1g
- sodium: 75mg
- sugars: 4.3g
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