Ah, the magic of a sheet pan—a culinary stage where simplicity meets sensational flavors. Picture this: zesty lemon chicken cozying up with crispy, golden broccoli kissed by Parmesan; it’s like a symphony of flavors and textures. Last week, I tried it on a whim, and it was like rediscovering an old favorite song—comforting yet unexpectedly delightful.
Steps
- Flatten the thicker parts of the chicken breasts using the flat side of a meat mallet to ensure even cooking. Place the chicken in a resealable plastic bag.
- In a small bowl, mix together 3 tablespoons of oil, lemon juice, minced garlic, Italian seasoning, salt, and pepper. Pour this marinade over the chicken in the bag, remove excess air, seal, and coat the chicken well. Let it marinate in the refrigerator for at least 15 minutes.
- Preheat the oven to 425°F. Prepare an 18×13-inch baking sheet by spraying it with non-stick cooking spray.
- On the prepared baking sheet, toss broccoli florets with 2 tablespoons of olive oil and minced garlic, seasoning with salt. Spread it evenly over two-thirds of the sheet.
- Remove the chicken from the marinade and place it in a single layer on the remaining space of the baking sheet. Roast in the oven until the chicken’s internal temperature reaches 165°F and the broccoli is tender and browned, approximately 16-22 minutes.
- Once cooked, take the baking sheet out of the oven and sprinkle the broccoli with grated Parmesan. Optionally, garnish the chicken with parsley and lemon slices. Season with more salt to taste and serve warm.
Ingredients
- 1 1/4 pounds of broccoli crowns, chopped into bite-sized florets (approximately 5 cups)
- 2 tablespoons of olive oil
- 1 clove of garlic, minced
- 2 tablespoons of finely grated Parmesan cheese
- Chicken breasts (even in size)
- 3 tablespoons of olive oil (for the marinade)
- Freshly squeezed lemon juice
- Additional garlic for the marinade
- Italian seasoning
- 1 1/4 teaspoons of salt (plus more to taste)
- 3/4 teaspoon of black pepper
- Fresh parsley (optional, for garnish)
- Lemon slices (optional, for garnish)
Nutritional Values
Calories 1880 | Calories from Fat 1116 | Fat 124g | Saturated Fat 24g | Polyunsaturated Fat 12g | Monounsaturated Fat 24g | Cholesterol 380mg | Sodium 704mg | Potassium 3112mg | Carbohydrates 44g | Fiber 12g | Sugar 8g | Protein 140g | Vitamin A 4020IU | Vitamin C 526mg | Calcium 456mg | Iron 9.2mg
FAQ
- How can I prevent my chicken from becoming dry and tough?
- To avoid dry and tough chicken, pound the thicker parts of the chicken breast to even out the thickness, ensuring it cooks evenly. Also, cook the chicken at a relatively high temperature and use an instant-read thermometer to check that the internal temperature doesn’t exceed 165°F. Additionally, a quick salty marinade can help keep the chicken tender.
- Can I use other vegetables instead of broccoli?
- Yes, you can substitute broccoli with vegetables like asparagus, cauliflower, bell peppers, zucchini, or yellow squash. Keep in mind that these vegetables have shorter roasting times, so adjust accordingly.
- Why shouldn’t I bake the chicken with lemon slices on top?
- Baking the chicken with lemon slices may look attractive, but it can leave a bitter taste due to the lemon pith. It’s best to use lemon juice in the marinade and garnish with fresh lemon slices after cooking, if desired.
- What is the purpose of marinating the chicken, and is it necessary?
- Marinating the chicken, even for a short period, allows the flavors to infuse and helps tenderize the meat. Although it’s a brief marinating time, it significantly enhances the taste and texture of the chicken.
- Can I use chicken thighs instead of breasts, and how does that affect cooking time?
- Smaller chicken thighs can be used as a substitute for breasts, but you may need to increase the baking time to ensure they are cooked through. Always check that the internal temperature reaches 165°F for safety.
Tips
- Ensure to pound the thicker sections of the chicken breast to level out the thickness, which promotes even cooking and helps prevent dryness.
- Do not skip the marinating step, even if it’s brief. The short marination time allows the chicken to absorb flavor and enhances its tenderness.
- If you opt to use smaller chicken thighs, remember to adjust the baking time accordingly as they may require a longer cooking period.
- Avoid baking chicken with lemon slices directly on it, as the lemon rind can impart a bitter taste to the dish.
Equipment
- Meat mallet (for pounding chicken breasts)
- Instant-read thermometer (for checking the chicken’s internal temperature)
- Rimmed baking sheet (18 by 13-inch size mentioned)
- Gallon-size resealable plastic bags (for marinating the chicken)
