Sheet Pan Chicken

Recipe by Kim Braly, RD

SCD | gluten free | dairy free | IBD-AID | CDED

I recently took a poll on my Facebook and Instagram pages asking followers if they would like me to post the easy, quick and nutrient dense meals that I make, highlighting SCD friendly recipes as well. The vote was a resounding YES! So, here is one that I made last week that is a family favorite. These days, every minute counts as I tag team keeping an infant and toddler alive with my husband. As you would imagine, family meals are a top priority in our house. This recipe originated from what we had on hand as most of mine do. When I can meal prep it is excellent, but I am frequently using what we have on hand to prepare our meals. All ingredients are estimations so be sure to add/subtract to your liking. I also choose my chicken cuts based on price. Frequently, organic drumsticks are the best bang for your buck at the store and chicken thighs are next. I also prefer drumsticks and thighs to chicken breasts as they are tasty and keep me satisfied longer due to their increased fat content.

Enjoy!

Yield: 4-5 servings

Time: Prep ~15 minutes, cook time ~40 minutes

Ingredients

•  ~2 lbs chicken drumsticks or chicken thighs (dried with paper towel) – 2 Costco drumstick packages
• 2-3 Tbsp avocado oil (or other cooking oil)
• 1 onion diced to roughly 1” x 1”
• 4 small zucchini cut into quarter sized medallions
• ½ purple cabbage chopped to roughly 1” x 1”
• Optional or veggie substitutions with similar cook times: Mushrooms sliced, eggplant sliced thinly in 1″ x 1″ pieces

Seasoning –  These are approximations, add to taste

• 2 garlic cloves minced
• 1-2 tsp salt
•  ½ tsp pepper
•  Juice of 1 small lemon
• ½ tsp red pepper flakes (or to taste)

Garnish- Optional: Sprinkling of cilantro

Directions

1. Preheat oven to 425 degrees F.
2. In a large mixing bowl, toss chicken, oil, vegetables and seasoning together and mix well until vegetables are coated in oil and spice blend.
3. Place mixed ingredients on a extra large sheet pan in a single layer.
4. Bake in the oven 20 minutes, then remove and flip vegetables/chicken over with a spatula.
5. Place back in the oven for another ~20 minutes or until chicken reads 165 degrees F and vegetables are cooked to your liking.
6. Garnish with cilantro (optional).

*Enjoy as is or serve with rice or riced cauliflower