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+ servings

Roasted Tomato Basil Chicken

A deliciously easy sheet pan dinner
Total Time30 minutes
Course: dinner, one dish meal
Keyword: 30 minute, chicken, one dish, sheet pan
Servings: 4
Calories: 325kcal

Ingredients

  • lb. boneless skinless chicken thighs (672g)
  • ¼ cup nonfat Greek yogurt 60g; or sub dairy-free Greek yogurt
  • 3 frozen garlic cubes or minced cloves, divided
  • 1 Tbsp. fresh-squeezed lemon
  • 2 Tbsp. tubed basil paste or 3 Tbsp. fresh minced basil
  • 4 vine-ripened or Roma tomatoes quartered (550g)
  • 1 large shallot thinly sliced (57g)
  • 2 Tbsp. fresh basil chopped
  • 1 Tbsp. olive oil 15g
  • 1 tsp. Kosher salt
  • 1 tsp. Italian seasoning
  • 3 medium zucchini sliced into ¼-inch rounds (400g)
  • 1 bunch thick asparagus 268g after ends trimmed
  • Zest from 1 lemon
  • Salt to taste
  • Pepper to taste
  • Balsamic glaze optional
  • Feta or dairy-free feta optional

Instructions

  • Trim any unwanted fat off the chicken thighs and place them in a bowl or bag. Combine yogurt, two cloves of garlic, lemon juice, and basil paste. Pour the mixture over the chicken and marinate for 30 minutes to 24 hours.
  • Preheat the oven to 425°F.
  • Chop the tomatoes, shallot, and basil, and add to a large sheet pan (21x15). I recommend that you use at least two pans. Drizzle olive oil, add an additional clove of garlic, and season with salt and Italian seasoning over the tomato mixture. Roast for 15 minutes.
  • Remove the pan from the oven and give the tomatoes a toss. Spread the zucchini around the pan. Push the vegetables to the edges and place the marinated chicken in the center of the pan. Avoid overcrowding. Season the zucchini and chicken with a pinch of Kosher salt and a little pepper. Give a light mist of olive oil spray. Return the pan to the oven for 10 minutes.
  • After 10 minutes, make space to add asparagus to one side of the pan. Toss the asparagus in the oils and juices from the pan, then sprinkle with salt, pepper, and the zest of one lemon. Bake for an additional 5 minutes. Turn on the broiler for a final 5 minutes to achieve some browning.
  • Serve the cooked chicken and veggies over your preferred base like grains, cauliflower rice, or zucchini noodles. Alternatively, create roasted tomato chicken sandwiches and enjoy the zucchini and asparagus as side dishes.
  • For bowl options, consider using farro or brown rice, and finish with a drizzle of balsamic glaze, dairy-free feta, arugula, and fresh basil!

Notes

The nutrition listed for one serving of this recipe is based on a serving of 125 g of chicken and 205 g of roasted veggies. To get the most accurate macros for your bowl, you'll need to log and weigh them separately. 
Baked Chicken Thighs:
Serving size: 125g 
240 calories, 7.8 fat, 2.3 carbs, 36.9 protein
Search: Lillie Eats and Tells Sheet Pan Basil Chicken Thighs
Roasted Veggies:
Serving size: 205g
85 calories, 2.8 fat, 12.6 carbs, 4.8 protein, 4.3 fiber
Search: Lillie Eats and Tells Roasted Tomato Sheet Pan Veggies
Chicken: If you prefer to use chicken breasts instead of thighs, maintain the same cooking times, and ensure the internal temperatures reaches 160°F. For tenderloins, a cooking time of 10–12 minutes is sufficient, so roast your veggies for a few minutes before adding the chicken. Using breasts or tenderloins will reduce fat by 4.5g and increase protein by 7.5g.
GF/DF: Yes. Naturally! Just make sure and use dairy-free sour cream or your favorite dairy-free yogurt. Using the Forager brand will change macros by +1 fat and -1 protein.

Nutrition

Serving: 330g | Calories: 325kcal | Carbohydrates: 14.9g | Protein: 41.7g | Fat: 10.6g | Fiber: 4.3g