Sheet Pan Za'atar Chicken and Vegetables - High-Fiber, High-Protein Recipe

Sheet pan za’atar chicken with vegetables is a one-pan, flavorful, and nutritious meal that is easy and satisfying. Get protein from chicken and garbanzo beans, fiber from cauliflower, garbanzo beans, and onion, and healthy fats from olive oil. Za’atar brings a nutty and tangy flavor to this Middle East-inspired dish. It takes only a few minutes to prepare before putting it in the oven, and clean-up is minimal. 

Za'atar is a popular Middle Eastern spice blend that you can find in a variety of places like major supermarkets, online retailers, and specialty stores. Once it’s in your pantry, use it on eggs, in dips, on chicken and fish, and on salads. 

Variations and Serving Suggestions

• Chicken breast and tenderloin are slightly lower in calories and fat than chicken thighs, but chicken thighs are still a lean source of protein as long as they’re skinless. 
• Cut the chicken into 1-inch pieces or strips if you can for more even cooking. If you can’t, just make sure they are thin enough to cook thoroughly. You may need to cut them once they start cooking on the outside. 
• Almost any vegetable or combination of vegetables works well. Try green beans, asparagus, broccoli florets, brussels sprouts, carrots, zucchini, and eggplant. Just cut the vegetables into ½-1-inch pieces.
• For a high-fiber carbohydrate and a balanced meal, add sweet potato cubes to the chicken and vegetable mixture. 
• Another high-fiber carbohydrate option is to serve the dish with quinoa or whole-grain bread. 
• For flavor and creaminess, serve the dish with feta cheese crumbled on top. 
• For a refreshing contrast, serve the chicken and vegetables with a side salad like a green salad or tomato and cucumber salad, or some berries or other fruit. 

Recipe for Sheet Pan Za'atar Chicken and Vegetables

Makes 4 servings

Ingredients: 

• 1 pound of boneless skinless chicken breasts, tenderloins or thighs. 
• 1 15-ounce can of garbanzo beans, drained
• 1 large head of cauliflower, cut into florets, or 24 ounces of cauliflower florets
• 1 red or brown onion, peeled and cut into wedges
• 2 tablespoons of olive oil
• 2 tablespoons of za’atar seasoning
• 1 lemon, cut into quarters, divided
• Salt and pepper to taste

Instructions: 

1. Preheat the oven to 400°F. Line a baking sheet with foil or parchment paper and spray it with cooking spray. 
2. In a large bowl, combine the chicken, garbanzo beans, cauliflower, and red onion. Add the olive oil, za'atar, salt, and pepper. Squeeze the juice of two of the lemon quarters onto the mixture. Combine well to coat evenly.
3. Carefully spread the mixture on the baking sheet. Pat down into a single layer. Place the other two lemon quarters on the pan. 
4. Place the pan in the oven and bake for 35-40 minutes, or until the chicken is cooked through. You may need to cut the chicken into smaller pieces and/or turn the chicken over to bake it evenly. 
5. Remove the pan and serve warm. 

Nutrition information per serving: 360 calories, 13 grams of fat, 2.5 grams of saturated fat, 90 mg of cholesterol, 350 mg of sodium, 22 grams of carbohydrates, 7 grams of fiber, 7 grams of sugar, 40 grams of protein

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