Stress-Free Supper

Just because your time is limited doesn’t mean your healthy dinner options are. With this delightfully easy one-pan chicken dinner, it’s no longer hard to get a nutritious and delicious meal on the table. Prepared with healthy ingredients, all you have to do is assemble the recipe, place it in the oven, cook and serve. Can we make it any more simple for you? In addition to chicken, this dish features red potatoes and asparagus, providing your entire family with solid nutrition and a well-balanced meal. So what will you make when there is no time to think? This One Pan Chicken Dinner is your simple solution!

Nutrient Booster: Chicken

This recipe is not only flavorful and delicious, but it is also packed full of nutrition! Eating lean poultry, such as chicken, provides an impressive source of protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Chicken is a complete protein because it provides all nine essential amino acids, those that must be obtained through daily diet because the body cannot synthesize them. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also responsible for enzyme functions, hormone creation, and the formation of antibodies that help prevent infection and disease. While your day may be stressful, this chicken recipe will keep your body healthy, happy and satisfied so you can relax.

Double Delicious

This recipe even allows you to prep once and serve twice! Simply double the amount of marinade and chicken and prepare half for dinner tonight and freeze half for a later meal. In a resealable plastic bag, pour half of the marinade along with the chicken. Label and date it to use for another time and place in the freezer for up to 3 months. Defrost in the refrigerator overnight then proceed with the recipe directions.

One Pan Chicken Dinner

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 servings

Ingredients

  • 3 tablespoons olive oil
  • 2 large lemons, juiced
  • 1 tablespoon rosemary
  • 2 teaspoons garlic powder
  • 1/2 cup dried, pitted prunes
  • 1 pound chicken breast, pounded to 1/2" thickness
  • 1 Granny Smith apple
  • 2 bulbs fennel, cut into 1/4" thick slices
  • 2 cups carrots, peeled, sliced diagonally
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 lemon, sliced

Instructions

  1. Preheat oven to 400ºF. Place parchment paper on a half sheet pan or bottom of a shallow roasting pan.

  2. In a resealable plastic bag place olive oil, lemon juice, rosemary, and garlic, seal the bag and shake well to combine. Place chicken and prunes in the bag with the marinade and coat the marinade over the chicken. Refrigerate for 20-30 minutes while preparing the apples, fennel and carrots.

  3. In the bottom of the shallow roasting pan or baking sheet drizzle olive oil evenly over the parchment paper. Then, place a layer of fennel. You can overlap pieces if necessary. Brush 1/2 teaspoon olive oil over fennel then season with salt and pepper. Arrange sliced apples and carrots over the fennel and brush with 1/2 teaspoon olive oil. Lay marinated chicken breasts over the fennel, apples, and carrots and place the lemon slices over the chicken and place the prunes next to the chicken.

  4. Bake for 30-35 minutes or until the chicken reaches an internal temperature of 165ºF. and the vegetables are soft. Remove from oven, and serve warm.

Recipe Notes

Nutrient Analysis:
Calories: 350 calories, Fat: 12.5 grams, Saturated fat: 2 grams, Carbohydrates: 40 grams, Sugar: 22 grams, Sodium: 450 milligrams, Fiber: 9 grams, Protein: 25 grams, Cholesterol:  60 milligrams

 

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