Introduction to Harissa Sheet Pan Chicken & Veggies
Eating homemade meals can transform your daily routine from mundane to magnificent. Why settle for fast food when you can enjoy a fresh, flavorful dish right in the comfort of your home? Cooking at home not only gives you control over ingredients and portion sizes but can also be a delightful way to unwind after a long day. Plus, studies show that homemade meals are often healthier, packed with nutrients, and lower in sodium compared to most fast food options.
One standout recipe to consider for your next weeknight dinner is Harissa Sheet Pan Chicken & Veggies. This dish combines juicy, marinated chicken thighs with colorful roasted vegetables, all drizzled with a delicious lemon garlic tahini dressing. You’ll love the vibrant flavors and the ease of just one pan to clean up.
Investing a little time to prepare this mouthwatering meal can make a big difference in your week. Not only is it gluten-free, but it also offers a protein-packed punch to keep your energy up. As you master the art of simple, home-cooked meals, why not start with this incredibly easy and delicious Harissa Sheet Pan Chicken & Veggies? Your taste buds will thank you!
Ingredients for Harissa Sheet Pan Chicken & Veggies
Chicken and Marinade Ingredients
To create mouthwatering Harissa Sheet Pan Chicken & Veggies, you’ll need six bone-in, skin-on chicken thighs for that juicy, flavorful experience. For the marinade, gather these simple ingredients:
- 4 tablespoons harissa paste
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- ½ teaspoon cumin
- 3 tablespoons fresh lemon juice (from about 1 large lemon)
Whisking these together will create a vibrant and spicy coating for the chicken, allowing it to marinate and soak up all those flavors!
Veggie and Chickpea Ingredients
The veggie medley in this dish is just as important for a well-rounded meal. You'll need:
- 1 (15-ounce) can of chickpeas, rinsed and drained
- 4 large carrots, peeled and chopped
- 1 small red onion, diced
- 3 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ¾ teaspoon salt
- ½ teaspoon black pepper
This combination not only brings flavor but a balance of nutrients as well! It’s a perfect addition to your busy weeknight meals.
Step-by-step preparation of Harissa Sheet Pan Chicken & Veggies
Cooking can sometimes feel overwhelming, especially on busy weeknights. That’s where this Harissa Sheet Pan Chicken & Veggies recipe shines! With simple steps and vibrant flavors, it’s a delightful meal that requires minimal cleanup. Here's how to prepare it step by step.
Marinate the chicken
To kick off this culinary adventure, you’ll want to marinate the chicken to infuse it with flavor. Start with six bone-in, skin-on chicken thighs—these are perfect for roasting, ensuring juicy results. In a separate bowl, whisk together 4 tablespoons of harissa paste, 2 tablespoons of olive oil, salt, pepper, garlic powder, cumin, and the juice of one large lemon. Pour this flavorful concoction over the chicken thighs, using your hands to coat them thoroughly. It’s always a good idea to let the chicken marinate in the fridge for at least 30 minutes—feel free to extend this to 24 hours if you can. This step allows those spices to really meld and create a delicious base.
Preheat the oven
While your chicken is soaking up all those delicious flavors, it’s time to get your oven ready. Preheat it to 425°F (220°C). A hot oven is essential for perfectly roasting the chicken and veggies, giving them that lovely caramelization and golden color, which brings out their natural sweetness. While you wait for the oven to heat, you can take a moment to gather your ingredients for the veggies!
Prepare the veggies
Now, let’s not forget about those tasty veggies! You will need a 15-ounce can of chickpeas, 4 large carrots, and 1 small red onion. Rinse and drain the chickpeas, then chop the carrots into bite-sized pieces and slice the onion. Toss all the veggies in a mixing bowl. In a smaller bowl, whisk together 3 tablespoons of olive oil, 1 tablespoon of Dijon mustard, garlic powder, paprika, salt, and pepper. Pour this dressing over the veggies, tossing until everything is delightfully coated.
Combine chicken and veggies
Once your oven is hot and the chicken has marinated, take a greased baking sheet and place the marinated chicken on it. Bake for 10 minutes to start the cooking process. Then, carefully remove the baking sheet, and add the seasoned veggies around the chicken. This step allows the flavors to intermingle beautifully as everything finishes baking together.
Bake to perfection
Return the baking sheet to the oven and bake for an additional 30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). That’s the magic number for juicy, safe-to-eat chicken. The aromas wafting from your kitchen during this time are sure to whet your appetite! Once done, let everything cool for a few moments, then drizzle with my lemon garlic tahini dressing for a creamy finish that ties the dish together. Enjoy!
This simple yet vibrant recipe not only looks stunning on your table but also makes for a stress-free weeknight meal that you can count on. Happy cooking!
Variations on Harissa Sheet Pan Chicken & Veggies
Swap chicken for turkey or tofu
Looking for a variation? Substituting chicken with turkey or tofu is a fantastic tweak! Turkey thighs provide a slightly leaner option while still delivering that juicy texture. Alternatively, if you're opting for a plant-based meal, tofu absorbs the harissa marinade beautifully, giving a delightful kick of flavor. Just be sure to press it beforehand to remove excess moisture!
Alternate veggies for seasonal freshness
Feel free to get creative with the vegetables in your Harissa Sheet Pan Chicken & Veggies! In the spring, try asparagus and zucchini; in the fall, roasted root vegetables like sweet potatoes and Brussels sprouts bring warmth and heartiness. Seasonal ingredients not only enhance flavor but also ensure you're eating fresher produce. Visit your local farmer's market for inspiration!
By mixing and matching, you’ll keep this dish vibrant and exciting each time you make it!
Cooking Tips and Notes for Harissa Sheet Pan Chicken & Veggies
When preparing your Harissa Sheet Pan Chicken & Veggies, consider marinating the chicken overnight for a deeper flavor. The harissa paste packs a punch, so adjust the amount depending on your spicy preference! Using fresh veggies like carrots and red onions ensures maximum flavor; feel free to swap in seasonal produce for variety.
To keep your meal balanced, a side salad pairs wonderfully with this dish. And don’t forget to drizzle my lemon garlic tahini dressing over your veggies after baking—it adds a bright, creamy finish that elevates the entire dish!
Serving suggestions for Harissa Sheet Pan Chicken & Veggies
Enhance your Harissa Sheet Pan Chicken & Veggies experience with these tasty serving ideas!
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Accompany with grains: Serve the dish over a bed of fluffy quinoa or brown rice for a wholesome meal. This adds great texture and boosts the fiber content.
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Fresh herbs: Garnish with fresh herbs like cilantro or parsley to brighten the flavors. Not only does it add color, but it also offers a burst of freshness.
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Side salad: Pair with a simple cucumber and tomato salad tossed in a light vinaigrette. The crispness of the salad contrasts wonderfully with the warm, spicy chicken.
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Leftover magic: Use leftovers to create a delightful wrap using whole-grain tortillas for a quick and delicious lunch!
For more insights on meal prep, check out this guide.
Time Breakdown for Harissa Sheet Pan Chicken & Veggies
Preparation Time
To start, you’ll need about 20 minutes for prep work. This includes marinating the chicken and chopping your veggies. Make sure to gather all your ingredients beforehand for a smoother process!
Cooking Time
Next up, the chicken and veggies will take approximately 40 minutes to cook in the oven. While they roast, you can relax or tidy up!
Total Time
In total, you're looking at around 1 hour and 30 minutes from prep to plating. This includes a 30-minute marination period, making it a fantastic choice for a weeknight dinner without compromising flavor or effort. Enjoy the blend of spices and textures in this easy-to-follow recipe!
Nutritional Facts for Harissa Sheet Pan Chicken & Veggies
When you’re whipping up Harissa Sheet Pan Chicken & Veggies, it’s essential to keep an eye on the nutritional benefits. Here’s a quick breakdown:
Calories
Each serving packs approximately 679 calories, making it a filling option for dinner.
Protein
You'll enjoy a hearty 37 grams of protein per serving, perfect for muscle repair and satiety after a long day.
Sodium
Keep in mind that the dish contains about 1272 mg of sodium per serving, which may be something to consider if you're watching your salt intake.
For more insights on balancing your diet, check out this guide on sodium intake from the U.S. Department of Health and Human Services.
Overall, this dish not only satisfies your taste buds but also delivers quality nutrition!
FAQ about Harissa Sheet Pan Chicken & Veggies
Can I use boneless chicken thighs?
Absolutely! While this recipe features bone-in, skin-on chicken thighs for extra juiciness and flavor, you can swap them for boneless thighs if that’s what you have. Just keep in mind that boneless thighs will cook a bit faster, so check the internal temperature early, aiming for 165°F.
How do I store leftovers?
Leftovers of your Harissa Sheet Pan Chicken & Veggies can be stored in an airtight container in the refrigerator for up to three days. You might want to reheat them in the oven to retain some of that crispy texture. If you’d like to keep them longer, freezing is an option—just make sure to use a freezer-safe container!
What are good sides to serve with this dish?
This dish is already packed with veggies, but you can pair it with a fresh salad, quinoa, or couscous for added texture and flavor. A side of garlic naan or a simple yogurt dip works wonderfully too! Feel free to get creative with what you enjoy!
Conclusion on Harissa Sheet Pan Chicken & Veggies
In summary, Harissa Sheet Pan Chicken & Veggies is your new go-to weeknight meal! This dish not only delivers on flavor with the spicy-sweet tang of harissa but also allows for effortless clean-up. Enjoy the cozy comfort of roasted veggies paired with juicy chicken and a zesty dressing for a satisfying, healthy supper.
Harissa Sheet Pan Chicken & Veggies
Equipment
- mixing bowl
- baking sheet
- whisk
- oven
Ingredients
Chicken/Marinade
- 6 pieces bone in skin on chicken thighs
- 4 tablespoons harissa paste
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- ½ teaspoon cumin
- 3 tablespoons lemon juice 1 large lemon
Veggies
- 1 15 ounce can chickpeas
- 4 large carrots
- 1 small red onion
- 3 tablespoons olive oil
- 1 tablespoon dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ¾ teaspoon salt
- ½ teaspoon black pepper
Instructions
Preparation
- Add the chicken thighs to a large mixing bowl.
- In a small dish, combine all ingredients for the chicken marinade. Pour the marinade on top of the chicken, and use your hands to coat each piece of chicken in the sauce. Set aside to marinate in the fridge for at least 30 minutes or up to 24 hours.
- Preheat the oven to 425 degrees Fahrenheit.
- Add the chicken to a grease baking sheet and bake for 10 minutes.
- Meanwhile, add the chickpeas, diced onion and carrots to a mixing bowl. Whisk together the olive oil, dijon, garlic, paprika, salt and pepper in a small dish. Toss the chickpeas and veggies with the sauce until well combined.
- After the chicken has cooked for 10 minutes, remove from the oven and add in the veggies.
- Place back in the oven and cook for an additional 30 minutes or until the chicken reaches 165 degrees Fahrenheit.
- Remove from the oven and let cool for a few minutes, then drizzle with my lemon tahini dressing and any fresh herbs such as thyme, chives, parsley etc. Enjoy!
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