Sheet pan Chicken and Veggies

I’m loving sheet pan meals! So quick to whip up and easy clean up!

• 16 asparagus, trimmed
• 16 oz sweet potato, cut 3/8 inch thick on a mandolin
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper

CHICKEN:

• 1 lb chicken tenders
• Salt and pepper
• 2 tbsp flour
• 1 large egg, beaten + 2 tbsp water
• 3/4 c Panko breadcrumbs
• olive oil spray
• 1/2 medium lemon, plus 4 lemon wedges for serving

Preheat the oven to 425 degrees F.  Lightly spray 2 rimmed sheet pan with nonstick spray.  

On the prepared pan, toss together the asparagus and potatoes with olive oil, garlic, salt and pepper to taste.  Spread the vegetables out in a single layer. Bake until partially cooked, about 20 minutes. Stir and return to oven.

While the vegetables are cooking, season the chicken with the salt and pepper to taste.  Put the flour in a shallow plate and put the egg in a medium bowl.  Put the panko in another shallow plate.  Dredge each chicken cutlet lightly in the flour, then dip in the egg, shaking off the excess.  Dredge in the panko, lightly pressing to evenly coat.  Set aside on a plate.

Place the chicken on a sheet pan and spray the tops with olive oil spray.  Return to the oven and bake until the chicken is golden and the potatoes are cooked through, about 15 minutes.  Switch the oven to broil and broil until the top of the chicken is browned slightly, 1 to 2 minutes. Remove the pan from the oven and squeeze the lemon half over the vegetables.

Serves 4. 9 WW PP.

Advertisement

Caramelized Sweet Potato Fries

Thomas Keller is a genius! Broke out The Ad Hoc Cook book this weekend and recreated a couple of his recipes. These sweet potato fries are amazing! Sweet and crispy with butter – yum! I made a few changes, mostly because I have to do my own dishes 😉 I also added a little heat to really take this to the next level.

Ingredients:
1 lb sweet potatoes, cut into wedges
4 TBSP butter, melted
Salt
Cheyenne Pepper
1/4 c brown sugar

Preheat oven to 425.

Lay potatoes in a baking pan so they for in a single layer, pretty tightly. Pour butter over potatoes, sprinkle with salt and Cheyenne pepper. Cover with aluminum foil. Bake for 40 minutes or until can be easily pierced with a fork.

Remove from oven. Turn oven up to broil. Sprinkle sugar over the top of the potatoes, broil for 2 -3 minutes until sugar caramelizes.

Serves 4.