Sheet Pan Chicken & Sweet Potatoes
Ready for a classic sheet pan dinner? Try my Sheet Pan Chicken and Sweet Potatoes! This easy, quick, flavorful dinner will keep you happy – especially since there’s virtually no clean up!
How To Make Sheet Pan Chicken
What is better than a simple roast chicken? Honestly, in my opinion, not much. This is one of the most delightful meals to make and it’s super delicious and nutritious.
First, Preheat your oven to 450 degrees F. Combine rosemary, zest, red pepper flakes, and oil in a small bowl. Toss half of the spice mixture on your sweet potatoes. Place the chicken on a baking sheet lined with foil or parchment paper, season with salt and pepper, and rub with the remaining spice mixture. Place the potatoes around the chicken on the sheet pan and roast for 40-45 minutes, until potatoes and chicken are golden brown and cooked through. Serve with pan juices and sprinkled with parsley.
Best part of my Sheet Pan Chicken? Only one pan to clean! And if you use foil or parchment paper to line the pan, that makes it even easier and quicker!
Sweet Potatoes
I LOVE sweet potatoes! Who’s with me? There are so many ways to cook them, although roasted sweet potatoes are by far my favorite. A bit of olive oil, salt, and pepper goes a long way – and makes magic! Roasting brings out their natural sweet flavor.
Sweet Potatoes are one of the top sources of beta-carotene, which the body converts into Vitamin A. There are two types of Vitamin A. Preformed Vitamin A is found in meat, poultry, fish, and dairy. Provitamin A is the other type and is found in fruits and vegetables like our sweet potatoes!
Vitamin A is a fat-soluble vitamin, meaning it requires fat to be properly absorbed in the body. By coating our sweet potatoes with oil in my Sheet Pan Chicken recipe, we help increase the absorption of Vitamin A, which is a fat-soluble vitamin! Vitamin A plays a role in immune function, vision, reproduction, and communication between your cells. It also helps the heart, lungs, and kidneys function properly.
Sweet Potatoes are also a good source of Vitamins B6 and C, Potassium, and Fiber. To increase your fiber consumption, leave the skins on your sweet potatoes! Keeping the skin on also helps minimize the loss of nutrients like beta-carotene and vitamin C during the cooking process. Enjoy the health benefits of sweet potatoes with my Sheet Pan Chicken!
Chicken Nutrition
Chicken offers many nutritional benefits and is very versatile! It is a great source of protein and provides many nutrients that may be under-consumed in the United States such as Magnesium, Potassium, Iron, and Vitamins A, D, and E. It also provides choline, which is an important nutrient – especially during pregnancy. Choline helps with the function of your brain and nervous system, helps regulate memory, mood, and muscle control.
I prefer bone-in, skin-on chicken because it has so much more flavor and moisture! It takes a little bit longer to cook in the oven, but I think it is worth it. Enjoy your Sheet Pan Chicken and Sweet Potatoes!
Similar Pages
Looking for more simple sheet-pan recipes? Try my Baked Sausage and Peppers Sheet Pan Dinner, Sheet Pan Cod with Rosemary and Sage Potatoes, and Sheet Pan Nachos!
References
“NCC Touts Nutritional Benefits of America’s Favorite Protein at Academy of Nutrition & Dietetics Annual Food & Nutrition Conference & Expo.” The National Chicken Council, 24 Oct. 2019, www.nationalchickencouncil.org/ncc-touts-nutritional-benefits-of-americas-favorite-protein-at-academy-of-nutrition-dietetics-annual-food-nutrition-conference-expo/.
“Office of Dietary Supplements – Choline.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Choline-Consumer/.
“Sweet Potatoes.” The Nutrition Source, 3 June 2019, www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/.
“Vitamin A.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminA-Consumer/.
Ingredients
- 1 teaspoon dried rosemary
- Zest of one lemon
- ½ teaspoon red pepper flakes
- 4 tablespoons extra virgin olive oil
- 2 pounds sweet potatoes sliced into “fries”
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 4 chicken legs thigh or thigh/drumstick, ~3 pounds
- ½ cup parsley chopped
Instructions
- Preheat oven to 450 degrees F. Combine rosemary, zest, red pepper flakes, and oil in a small bowl.
- Toss sweet potatoes with half the spice mixture in a bowl.
- Place chicken on a baking sheet lined with foil or parchment paper, season with salt and pepper, and rub with remaining spice mixture.
- Place potatoes around chicken on sheet pan.
- Place pan in oven and roast ~40-45 minutes, until potatoes and chicken are golden brown and cooked through.
- Serve with pan juices and sprinkled with parsley.
Video
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Two Healthy Diets — One Delicious Cookbook
I’ve combined DASH diet and Mediterranean diet recipes into something even better… Presenting The Mediterranean DASH Diet Cookbook.
