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Sunday sheet pan chicken with roasted vegetables

There's nothing more scrumptious than a whole roasted chicken. And since I rarely have the time to invest in that dish, I've created a one pan recipe that brings this comfort food to life in a quarter of the time! My garlicky roasted chicken thighs are coated in spices, herbs, capers, and rich olive oil, all roasted alongside mushrooms, onions, peppers, and carrots. This is the perfect hearty and healthy meal to serve on a chilly winter night. Plus, it's easy to whip up after a busy work day or time spent with family! If there's one Farm to Fork recipe I'd encourage you to make -- it's this one! I promise it's so good, this meal will become part of your weekly rotation!


Ingredients:


1 pack of bone-in, skin on chicken thighs (usually 4 thighs come in a pack)

1 purple onion

1 red bell pepper

1 yellow bell pepper

1 orange bell pepper

1 carton of whole white mushrooms

1 carton of baby bella mushrooms

3 large carrots

1/2 cup olive oil

2 teaspoons Dijon mustard

1 teaspoon minced fresh thyme

2 teaspoons minced fresh rosemary

1 teaspoon red chili flakes

10 minced garlic cloves

2 tablespoons capers

2 teaspoons salt

1 teaspoon pepper

1 bunch of Italian parsley


Step 1:


Preheat your oven to 350 degrees.


Step 2:


Make the marinade for the chicken and veggies by whisking together:


1/2 cup olive oil

2 teaspoons Dijon mustard

1 teaspoon minced fresh thyme

2 teaspoons minced fresh rosemary

1 teaspoon red chili flakes (or to taste)

10 minced garlic cloves

2 tablespoons capers (You'll find these in a jar submerged in liquid, so be sure to drain the capers before adding them to the marinade!)

2 teaspoons salt

1 teaspoon pepper


Step 3:


While the flavors of the marinade combine, chop up all of the veggies and place them in a large mixing bowl. You'll want to make sure everything is about the same size so it cooks evenly. Here's how I do it:


I wash the mushrooms and leave them whole. Then, I peel the carrots and cut them into large chunks on a bias. The diagonal shape makes for a pretty presentation! I peel the red onion and cut it into chunks about the same size as the carrots. For the peppers, I slice them into thick strips. Then, I throw all of the veggies into a large mixing bowl.


Step 4:


Use your biggest sheet pan and line it with foil. You don't want to use a pan too small because then the veggies will steam instead of roast. Leave your veggies in the mixing bowl for now, and place your chicken thighs directly onto the sheet pan.


Step 5:


Dollop some of the marinade on each chicken thigh (will be about 2 tablespoons on each thigh) and massage it into both sides. Then, pour the remaining marinade (will be at least half if not more) over your veggies in the mixing bowl and stir until evenly coated. Once the veggies are properly dressed, pour them onto your sheet pan in a single layer around the chicken thighs, making sure the chicken is nestled into all of the veggie goodness!


Step 6:


Place your sheet pan of deliciousness in the oven, and roast for 1 hour at 350 degrees. Then, turn your oven up to broil, and let your chicken and veggies get crispy for another 10 minutes. Before serving, check your chicken with a meat thermometer to ensure the internal temperature is at least 160 degrees. Another good method to test if your chicken is done is cutting a thigh open a bit to make sure the juices run clear!


Step 7:


Top your hot, crispy chicken with some freshly chopped parsley and serve over rice, cauliflower rice, pasta, or as is! Enjoy my friends!


Health benefits:


This meal is a true health elixir! It's paleo, Whole30 approved, gluten-free, and dairy-free. The veggies contain TONS of vitamins and minerals, while adding delicious flavor! The olive oil in the marinade in a wonderful heart-healthy fat. The chicken thighs pack ample protein, while still being a leaner meat. So, chow down on this delectable dinner and know you're giving your body lots of love for a healthy new year!



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