Go Back
+ servings
Print

Sheet Pan Chicken and Veggies

Sheet Pan Chicken and Vegetables is an easy and nutritious weeknight dinner. Use your favorite vegetables or veggies in season and enjoy making dinner all on one pan!
Course Main Course
Cuisine American
Keyword chickenandrice, healthydinner, sheetpan, sheetpandinner
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 people
Calories 485kcal

Ingredients

For the chicken:

  • 1 1/2 lb. boneless, skinless chicken thighs
  • 1/2 cup Dijon mustard
  • 1/4 cup maple syrup
  • 1 Tbsp. rice vinegar/rice wine vinegar
  • 1 sprig rosemary, fresh, chopped
  • 1 large pinch salt and pepper

For the rice:

  • 1 1/2 cups long grain white rice
  • 2 1/2 cups chicken broth
  • 2 Tbsp. butter
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • salt and pepper to taste

Veggies:

  • 1/2 large red bell pepper, diced
  • 1 yellow squash, halved
  • 1 cup green beans, washed, trimmed, cut in half
  • 1/2 large sweet potato*, diced very small

Instructions

  • Start the rice first. Preheat the oven to 425° F. Grab a sheet pan and set aside. In a small saucepan over medium heat, melt 2 Tbsp. butter. Add in diced yellow onion and sauté for 3-4 minutes, stirring occasionally. Add in minced garlic and stir for 30 seconds. Next, pour in chicken broth and season generously with salt. Bring broth to boil.
  • While broth comes to a boil, pour rice onto the sheet pan in an even layer. Once broth boils, pour over rice. Cover the sheet pan with foil and carefully place in the oven. Bake for 15 minutes.
  • OPTIONAL STEP: sear chicken thighs in a frying pan on the stove over medium-high heat. Cook for 2-3 minutes on each side in 1-2 Tbsp. butter or oil, just until it slightly browns. (Don't worry, the chicken will cook all the way in the oven). Remove from heat and set aside on a plate. If you don't want to sear the chicken, no problem. Just know the chicken may take 5-10 minutes longer to cook in the oven!
  • Whisk all of the ingredients together for the sauce. Place the chicken in the sauce until all sides are coated.
    Toss all of the chopped veggies in a large bowl with 1 Tbsp. olive oil and a pinch of salt and pepper. Once the rice is done, remove from oven and place the chicken on the rice and sprinkle the vegetables around the chicken.
  • Cover with foil again and bake for 20 minutes with the foil on and 15 minutes with the foil off (or until the chicken reads 165° F on a meat thermometer and the vegetables are fork tender.) Rice on the edges will be a little crispy! Spread more dijon on chicken if desired. Serve and enjoy!

Notes

If you don't like onions in your rice, simply boil the chicken broth and pour over the rice on the sheet pan. Season with salt so the rice has some flavor. 
*Baby potatoes also work very well if sweet potatoes aren't your thing!

Nutrition

Serving: 1serving | Calories: 485kcal