Sheet Pan Chicken and Roasted Carrots
This Sheet Pan Chicken and Roasted Carrots is an easy, flavorful meal that’s perfect for busy nights. Tender spiced chicken and carrots roast together with lemon halves, adding a bright, zesty finish to both the chicken and creamy yogurt dipping sauce.
Servings: 4
Calories: 412kcal
Ingredients
- 2 ½ teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 2 teaspoons smoked paprika
- 1 teaspoon kosher salt
- ¾ teaspoon freshly ground black pepper
- 4 tablespoons olive oil divided
- 1 pound carrots (about 5 medium carrots) peeled, cut in half then cut lengthwise into ¼-inch thick slices
- 4 thin-sliced boneless skinless chicken breasts (about 1½ pounds)
- 1 lemon halved
- 3 cups white or brown rice cooked, optional
For the Spiced Greek Yogurt Sauce
- 5.3 ounces plain Greek yogurt 2% or nonfat
- 1 tablespoon olive oil
- 2 tablespoons chopped cilantro thick stems removed, plus additional for garnish
- ½ teaspoon spice mixture
- Juice of ½ roasted lemon from the sheet pan
Instructions
- Preheat the oven to 400 degrees F and line a large rimmed sheet pan with parchment paper.
- In a small bowl, combine the garlic powder, Italian seasoning, smoked paprika, salt and pepper. Set aside.
- In a large bowl, toss the carrots with 2 tablespoons olive oil and 2 teaspoons of the spice mix. Transfer to the lined sheet pan and spread them out in a single layer, leaving some spaces for the chicken.
- Measure out and reserve ½ teaspoon of the spice mixture for the sauce and set it aside.
- Add the chicken to the same bowl and toss with the remaining 2 tablespoons olive oil and the remaining spice mix (except the reserved ½ teaspoon). Place the seasoned chicken and lemon halves on the sheet pan in the empty spaces between the carrots.
- Bake until the chicken reaches an internal temperature of 165 degrees F and the carrots are slightly crisp on the outside and fork tender, about 25 to 30 minutes.
- While the chicken bakes, prepare the rice according to package instructions, if using, and make the sauce.
- For the sauce, in a small bowl combine the yogurt, 1 tablespoon olive oil, cilantro and the reserved ½ teaspoon of spice mix and mix until evenly combined. Refrigerate while the chicken cooks.
- When the chicken and carrots are done, remove the sheet pan from the oven and let it rest for about 5 minutes, or until the lemons are cool enough to handle. Squeeze the juice from one roasted lemon half over the chicken. Remove the sauce from the fridge and squeeze the juice from the other half of the lemon into the sauce and stir well to combine.
- Serve the chicken and carrots with the cooked rice, if desired. Add a dollop of the yogurt sauce on top and garnish with cilantro.
Notes
Nutrition information does not include optional rice.
Storing leftover chicken and carrots: Transfer leftovers to an airtight container and refrigerate for up to 3 to 4 days. Reheat in the oven, covered, at 350 degrees F until warmed through, or in the microwave for a quick meal.
Storing Greek yogurt dipping sauce: Store in a separate airtight container in the refrigerator for up to 3 days. Give it a good stir before serving again.
Nutrition
Calories: 412kcal | Carbohydrates: 18g | Protein: 36g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Trans Fat: 0.02g | Cholesterol: 93mg | Sodium: 843mg | Potassium: 989mg | Fiber: 5g | Sugar: 8g | Vitamin A: 19540IU | Vitamin C: 23mg | Calcium: 118mg | Iron: 2mg