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  • Sheet Pan Harissa Chicken Dinner
Sheet Pan Harissa Chicken Dinner

Sheet Pan Harissa Chicken Dinner

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 30–35 minutes
Total Time
  • 45 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 bone-in, skin-on chicken thighs (about 6 oz each, ~2.5 lbs total)
  • 1 lb (450g) sweet potatoes, peeled and cubed (1-inch)
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 small red onion, sliced
  • 1 cup cherry tomatoes (optional, added in last 10 minutes)
Harissa Marinade & Oil:
  • 2 tbsp harissa paste (adjust for heat — see note)
  • 3 tbsp olive oil (divided)
  • 1 tbsp lemon juice
  • 1 tsp ground cumin
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • ½ tsp ground coriander
  • ¾ tsp salt
  • ¼ tsp black pepper
Finishing Touch:
  • 2 tbsp chopped fresh cilantro or parsley
  • 1 tbsp toasted pine nuts or slivered almonds (optional)
  • Lemon wedges (for serving)
  • 2 tbsp plain Greek yogurt (optional, for cooling)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).
    • Line a large rimmed baking sheet with parchment paper.

  2. Make the Harissa Marinade:

    • In a bowl, whisk together harissa paste, 2 tbsp olive oil, lemon juice, cumin, smoked paprika, garlic powder, coriander, salt, and pepper.

  3. Marinate the Chicken:

    • Pat chicken thighs dry with paper towels.
    • Rub marinade evenly over chicken, coating both sides.
    • Let sit for 10–15 minutes (or up to 2 hours in the fridge for deeper flavor).

  4. Season the Vegetables:

    • In a large bowl, toss sweet potatoes, bell peppers, and red onion with 1 tbsp olive oil, ½ tsp salt, and a pinch of black pepper.

  5. Arrange on Pan:

    • Spread vegetables in a single layer on the baking sheet.
    • Place marinated chicken thighs on top, skin-side up.

  6. Roast:

    • Bake for 25–30 minutes, until:
      • Chicken reaches 175°F (80°C) internally.
      • Skin is crispy and golden.
      • Sweet potatoes are tender when pierced.
    • Add cherry tomatoes in the last 10 minutes if using.

  7. Serve:

    • Garnish with fresh cilantro, toasted nuts, and lemon wedges.
    • Serve with a dollop of Greek yogurt to balance the heat.
    • Great with couscous, quinoa, or crusty bread for soaking up juices.

Pros:

  1. High in Protein (30g): Supports muscle health and satiety.
  2. Rich in Fiber (6g) & Antioxidants: From colorful veggies and spices.
  3. One-Pan Meal: Minimal cleanup — ideal for weeknights.
  4. Packed with Vitamins A & C: Sweet potatoes and peppers support immunity and vision.
  5. Anti-Inflammatory Spices: Harissa contains capsaicin (from chili), cumin, and garlic — linked to metabolic and immune benefits.

Cons:

  1. Spicy (Harissa): May be too hot for sensitive palates or kids.
  2. Calorie-Dense (420): May not suit strict weight-loss plans without portion control.
  3. Sweet Potatoes Are Starchy: Not ideal for low-carb or diabetic diets without modification.
  4. Bone-In Takes Longer: Not as quick as boneless cuts.
  5. May Cause Heartburn: Spicy and acidic ingredients may trigger GERD.

Suitability for Aged People (65+ years)

✅ Generally Suitable — With Adjustments:

  • High-Quality Protein (30g): Helps prevent sarcopenia (muscle loss).
  • Soft, Tender Veggies: Easy to chew and digest.
  • Anti-Inflammatory Benefits: Spices may support joint and metabolic health.

🔹 Recommendations for Seniors:

  • Use boneless, skinless chicken thighs for easier eating and less fat.
  • Reduce harissa to 1 tsp for mild flavor.
  • Serve with cooling Greek yogurt to soothe digestion.
  • Cut sweet potatoes into smaller cubes for faster cooking and easier chewing.
  • Avoid if managing GERD, ulcers, or kidney disease.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
GERD / Acid Reflux
Spicy harissa and acidic lemon may trigger symptoms.
Reduce or omit harissa; serve mild version.
Ulcers / Gastritis
Spicy and acidic foods can worsen irritation.
Avoid or consume only in remission.
Diabetes
Sweet potatoes are high in natural sugars.
Use cauliflower or carrots; monitor portions.
Kidney Disease
High potassium (980mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
Heart Disease
Moderate fat; best in moderation.
Use skinless chicken and less oil.
Low-Spice Diet
Harissa is spicy.
Replace with smoked paprika + garlic for flavor.
Difficulty Chewing
Bone-in and firm veggies may be tough.
Use boneless chicken and soft-cooked vegetables.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
420
Total Fat
24g
31%
Saturated Fat
5g
25%
Trans Fat
0.2g
Cholesterol
125mg
42%
Sodium
520mg
23%
Total Carbohydrate
28g
10%
Dietary Fiber
6g
21%
Total Sugars
9g
Protein
30g
60%
Vitamin A
14,500 IU
290%
Vitamin C
130mg
144%
Calcium
80mg
6%
Iron
3.6mg
20%
Potassium
980mg
21%