Written by: Olivia Sexton, Food City InternThe start of spring is the perfect time to bring bright, balanced meals to the table that the whole family will enjoy. Many families want to cook at home more often, but time, cost and cleanup can make it feel overwhelming and unrealistic. The good news is that healthy meals don’t have to be complicated. Sometimes the easiest recipes can be the most nutritious and delicious! 

One-pan meals are a great option for busy households. They save time, reduce dishes and make cooking less stressful. A simple sheet-pan dinner using ingredients like chicken, potatoes and vegetables can be prepared in as little as 30 minutes using the everyday products found at your neighborhood Food City. With a lean protein, colorful vegetables and whole-food carbohydrates all on one pan, it becomes easy to build a balanced plate!

Nutrient-dense meals like this support energy, muscle health and overall wellness. Protein helps to keep you full and satisfied, vegetables add important vitamins and minerals and complex carbohydrates provide lasting energy. When these foods are combined into one simple meal, they create something filling, flavorful and family-friendly!

Another benefit of one pan meals is versatility. The lean protein and whole-food carbohydrate options can be swapped based on your preference, you can use any fresh or frozen vegetables you have at home, and you can change the seasonings to match your taste. You don’t need to go on an ingredient scavenger hunt in the grocery store to cook a mouthwatering meal at home! 

Mindful shopping can make healthy meals more affordable. Food City’s weekly ads, Pick 5 Meat and Produce, and seasonal produce specials can help families plan meals without overspending. Choosing simple ingredients and cooking at home can make a big difference for both health and budget!

Trying one easy, home-cooked meal each week is a great place to start in making changes to better your health. A one-pan dinner is a simple way to save time, eat well and bring everyone together at the table! Try this simple lemony sheet pan chicken with potatoes and vegetables.

 

Sheet Pan Lemon Chicken and Vegetables

Ingredients:

• 4 boneless skinless chicken breasts

• 1 ½ to 2 pounds Basket & Bushel Petite Yellow Potatoes

• Juice of 3-5 lemons

• ¼ cup Food Club Olive Oil 

• 2 tablespoons Food Club rosemary 

• 3 cloves of garlic, minced 

• 1 teaspoon Food Club Paprika

• ½ teaspoon Food Club Oregano 

• 2 teaspoons salt & 1 teaspoon pepper

• Arugula 

• Basket & Bushel Broccoli & Cauliflower 

 

Recipe: 

1. Preheat the oven to 425 F

2. Whisk together olive oil, zest of 1 lemon, ¼ cup of lemon juice (equivalent to ~ 2 lemons), rosemary, garlic, smoked paprika, salt and pepper (salt & pepper can be added at the table if preferred) in a small bowl or jar. 

3. Taking a 9x13 sheet pan, add the chicken breasts then scatter the potatoes & veggies around the chicken.

4. Pour the olive oil and lemon mixture over the chicken, potatoes & veggies. Using a brush, spread marinade onto the chicken and vegetables.

5. Cut remaining 2 lemons in half and place the 4 halves on the sheet pan

6. Bake for 18-30 minutes depending on chicken breast thickness (if using bone-in chicken, cook for 60 minutes at 400 F) Using a thermometer, check that the chicken has reached an internal temperature of 165 F to ensure safe consumption.