This fabulous sheet pan supper is hearty, healthy and sized just for one person! Filled with flavor it makes a perfect midweek supper for the singleton, although certainly you could double, triple, or quadruple it to feed more people if you wish!
Hearty and full of flavor it is a simple meal that the whole family is sure to love!
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Not only is it simple and easy to make, but it is also very healthy and filled with plenty of delicious colors, flavors and textures.
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Everything cooks altogether . . . roasting in a hot oven so you end up with beautifully crispy tender, an yet lightly caramelized carrots . . .
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Perfectly roasted and caramelized Brussels sprouts. Oh, I do so love a roasted Brussels sprout, don't you? These are beautifully done.
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Even the potato wedges are cooked to perfection. Crisp and golden brown on the outsides, and fluffy and meltingly tender inside.
This is a recipe I downsized and adapted from one I found on The Feathered Nester. I thought I had taken out a chicken breast to cook, but it ended up being two boneless skinless thighs.
Scratch plan "A" and move to plan "B."
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WHAT YOU NEED TO MAKE SHEET PAN CHICKEN THIGHS WITH VEGGIES for one
There is nothing extraordinary here. Just everyday simple kitchen ingredients.
For the vegetables:
- 1 medium potato, peeled and cut into quarters
- 1 medium carrot, peeled and cut into 1/2 inch thick sticks
- a handful of Brussels sprouts, trimmed and halved
- 2 tsp light olive oil
- garlic powder, onion power, dried thyme, salt and pepper to taste
- a pinch of sweet paprika (for the potatoes)
For the chicken:
- 2 small boneless, skinless chicken thigh fillets
- salt and black pepper to taste
- 1/2 tsp poultry seasoning
- 2 tsp butter
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At the end of the day you can use whatever vegetables you have in the house and that you enjoy. For me it happened to be carrots and sprouts. Broccoli would work well as would cauliflower or green beans. Zucchini would work well.
You could use sweet potatoes, turnips or butternut squash as well. Just make sure that you cut your vegetables all the same size and allow for extra cook time for the harder vegetables. Some vegetables take longer to cook than others. Rutabaga or turnips are ones which take a bit longer.
Small wedges of cabbage would also be very nice, onions, etc. Really the world is your oyster when it comes to choice!
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I used very simple seasonings for my vegetables and my chicken. You could vary on these of course. If you want a Tex Mex kind of a result, use typical spices such as cumin, coriander and chili. A squeeze of lime juice would be lovely squeezed over the chicken at the end in this case.
Today I used only onion and garlic powders. (Make sure you use powders not salts.) I also used some dried thyme on the vegetables and my own homemade Bell's poultry seasoning mix on the chicken.
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You could use chicken breast meat instead of the thighs, but do bear in mind that they will not take as long to cook, unless your breast is particularly thick.
If your chicken breast is quite thick, beat it to an even flatness between two sheets of plastic cling film. I would do this anyways just to make sure that everything cooks evenly.
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If you wanted to you could brush the chicken with some sort of sauce prior to cooking and throughout the cook time. BBQ Sauce, Honey Mustard, Maple, Honey, etc. Again go with what you enjoy.
Today I left them plain with just the seasonings and a pat of butter to help and keep them moist.
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HOW TO MAKE SHEET PAN CHICKEN THIGHS WITH VEGGIES for one
Nothing could be quicker or easier! If you have all of your vegetables prepped ahead of time, it goes even faster.
Preheat your oven to 425*F/ 220*C/ gas mark 7. Line a small, rimmed baking sheet with aluminum foil.
Toss your vegetables together in a bowl along the oil. Lay the vegetables (individually) out onto the baking tray, sprinkling some paprika on the potato wedges. Sprinkle the remaining seasonings overall.
Lay the chicken thighs on the baking sheet. Keep them rolled up to begin. Top each with a slice of butter and then season with some, salt, pepper and poultry seasoning.
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Roast in the preheated oven for 15 minutes. Using a spatula turn your vegetables over. (If some appear done, remove to a bowl and then return at the end of cook time to heat through. Depending on the size of your sprouts, they can cook faster than the carrots and potatoes.)
Open out the chicken thighs and roast everything for a further 10 to 15 minutes until the chicken is tender and cooked through (juices will run clear), and your vegetables are done to your liking.
Serve hot.
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I really enjoyed this hearty and yet very simple meal. After all the hustle bustle of December, it was nice to be able to enjoy a meal that wasn't labor or planning intensive!
My carrots were crispy tender, the sprouts melted in my mouth, the potatoes were perfectly crisp, and that chicken was cooked to perfection as well. I needed nothing else!
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If you are interested in additional smaller sized recipes for the singleton or couple, you may want to consider the following:
LEMON & GARLIC CHICKEN FOR ONE - This recipe is for a delicious moist and well flavored chicken breast which marinades for a time in a delicious tenderizing marinade and then is simply roasted to perfection in a moderate oven. As simple as it is this marinated lemon garlic chicken breast is truly delicious! Fabulous served on a bed of cooked orzo or rice.
DEEP DISH CHOCOLATE CHIP COOKIE FOR ONE -Crispy edged and gooey centred. This is best eaten warm, and I have a personal preference for vanilla ice cream with this, rather than anything else. So dangerous that you might even want to share it rather than eat it all on your own.
Yield: 1
Author: Marie Rayner
Sheet Pan Chicken Thighs with Veggies
Prep time: 10 MinCook time: 30 MinTotal time: 40 Min
This quick and easy sheet pan supper is delicious and healthy and yields enough to feed one person generously. Simply double or triple the amounts to feed more people.
Ingredients
For the vegetables:
- 1 medium potato, peeled and cut into quarters
- 1 medium carrot, peeled and cut into 1/2 inch thick sticks
- a handful of Brussels sprouts, trimmed and halved
- 2 tsp light olive oil
- garlic powder, onion power, dried thyme, salt and pepper to taste
- a pinch of sweet paprika (for the potatoes)
For the chicken:
- 2 small boneless, skinless chicken thigh fillets
- salt and black pepper to taste
- 1/2 tsp poultry seasoning
- 2 tsp butter
Instructions
- Preheat your oven to 425*F/ 220*C/ gas mark 7. Line a small, rimmed baking sheet with aluminum foil.
- Toss your vegetables together in a bowl along the oil. Lay the vegetables (individually) out onto the baking tray, sprinkling some paprika on the potato wedges. Sprinkle the remaining seasonings over all.
- Lay the chicken thighs on the baking sheet. Keep them rolled up to begin. Top each with a slice of butter and then season with some, salt, pepper and poultry seasoning.
- Roast in the preheated oven for 15 minutes. Using a spatula turn your vegetables over. (If some appear done, remove and then return at the end to heat through. Depending on the size of your sprouts, they can cook faster than the carrots and potatoes.)
- Open out the chicken thighs and roast everything for a further 10 to 15 minutes until the chicken is tender and cooked through (juices will run clear), and your vegetables are done to your liking.
- Serve hot.
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