Quick And Healthy Sheet Pan BBQ Chicken and Veggies

When you’re in need of a delicious, hassle-free meal that will satisfy your taste buds and simplify your cooking routine, look no further than this Sheet Pan BBQ Chicken and Veggies recipe. Picture this: tender, juicy chicken thighs coated in a mouthwatering barbecue glaze, roasted alongside a medley of colorful and perfectly caramelized vegetables. It’s a one-pan wonder that will leave you craving seconds.

Ingredients

Before we dive into the cooking process, let’s gather our ingredients. You’ll need:

For the BBQ Sauce:

1/2 cup of your favorite barbecue sauce
2 tablespoons olive oil
2 tablespoons honey
2 cloves garlic, minced
1 teaspoon paprika
Salt and pepper to taste

For the Chicken and Veggies:

4 boneless, skinless chicken thighs
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 red onion, cut into wedges
2 tablespoons olive oil
Salt and pepper to taste
Chopped fresh parsley for garnish

Instructions

Now, let’s embark on our culinary adventure:

1: Preheat and Prepare

Preheat your oven to 425°F (220°C).
Line a large sheet pan with parchment paper or lightly grease it to prevent sticking.

2: BBQ Sauce Magic

In a small bowl, whisk together the barbecue sauce, olive oil, honey, minced garlic, paprika, salt, and pepper until it’s a harmonious glaze. Set aside.

3: Chicken Prep

Season the chicken thighs with a pinch of salt and pepper.
Brush the chicken generously with the prepared BBQ sauce, ensuring each piece is well coated.

How to Handle Raw Chicken:

Wash hands thoroughly before and after handling the chicken.
Use a separate cutting board and utensils to prevent cross-contamination.
Keep chicken refrigerated at 40°F (4°C) or below.
Cook chicken to an internal temperature of 165°F (74°C).
Avoid washing raw chicken; cooking will kill bacteria.
Dispose of packaging and wash surfaces and utensils with hot, soapy water.

4: Veggie Extravaganza

In a separate bowl, toss the broccoli, red bell pepper, yellow bell pepper, and red onion with olive oil, salt, and pepper. Make sure the veggies are coated evenly.

5: Assemble and Roast

Place the sauced-up chicken thighs on one side of the sheet pan and the seasoned veggies on the other side.
Roast everything in the preheated oven for 25-30 minutes or until the chicken is cooked through and the veggies are tender, with slightly crispy edges. Baste the chicken with more BBQ sauce halfway through.

6: Serve and Enjoy

Once everything is beautifully roasted, remove the sheet pan from the oven.
Sprinkle chopped fresh parsley over the top for a burst of color and freshness.

Now, sit back and marvel at your culinary masterpiece. This Sheet Pan BBQ Chicken and Veggies dish is not just a meal; it’s an experience.

Preparation Time: 15 minutes Cooking Time: 25-30 minutes Servings: 4 Calories: Approx. 350 per serving

Pros of Ingredients:

Chicken: Lean protein source
Veggies: Rich in vitamins and fiber
BBQ sauce: Adds flavor

Cons of Ingredients:

BBQ sauce: Can be high in sugar

Why You’ll Love This Sheet Pan BBQ Chicken and Veggies Recipe

1. Effortless Cleanup

Cooking and cleanup have never been this stress-free. With just one pan to wash, you’ll have more time to savor your meal and less time dealing with a pile of dishes.

2. Flavor Explosion

The BBQ sauce infuses every bite of chicken with sweet, smoky, and tangy flavors that dance on your taste buds. It’s a flavor explosion that you’ll want to experience over and over again.

3. Customizable Veggies

Feel free to switch up the veggies to suit your preferences or what’s in season. Zucchini, asparagus, or even sweet potatoes can work wonders in this recipe.

4. Healthy and Wholesome

With a balanced mix of lean protein and colorful vegetables, this dish is not only delicious but also a nutritious choice for your family.

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5. Perfect for Busy Weeknights

Whether you’re a seasoned cook or a beginner, this recipe is your weeknight hero. It’s quick, easy, and utterly satisfying.

So, why settle for mundane weeknight dinners when you can have a flavor-packed adventure right on your sheet pan? Give this Sheet Pan BBQ Chicken and Veggies recipe a try, and watch as it becomes a family favorite in no time.

FAQs (Frequently Asked Questions)

1. Can I use chicken breasts instead of chicken thighs?

Absolutely! Chicken breasts work well in this recipe too. Just adjust the cooking time to ensure they don’t dry out.

2. Is it okay to use store-bought barbecue sauce?

Of course! Feel free to use your favorite store-bought barbecue sauce for convenience. However, making your own sauce can add a unique twist to the flavors.

3. What side dishes pair well with this meal?

This dish is quite versatile. You can serve it with a side of rice, quinoa, or a simple green salad for a complete meal.

4. How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave for a quick and tasty meal.

5. Can I make this recipe vegetarian?

Absolutely! Skip the chicken and load up on your favorite veggies for a delicious vegetarian version of this sheet pan meal.

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