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Sheet Pan Parmesan Chicken and Veggies

Sheet Pan Parmesan Chicken and Veggies

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
  • 10 minutes
Total Time
  • 35–40 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 boneless, skinless chicken breasts (6 oz each, ~1.5 lbs total)
  • 1 lb (450g) mixed vegetables (suggestions below)
    • Broccoli florets
    • Zucchini or yellow squash, sliced
    • Bell peppers (red, yellow, or orange), chopped
    • Cherry tomatoes
    • Red onion, sliced
Seasoning & Oil:
  • 3 tbsp olive oil (divided)
  • 1 tsp garlic powder
  • 1 tsp dried Italian seasoning (or mix of oregano, basil, thyme)
  • ½ tsp onion powder
  • ¾ tsp salt
  • ¼ tsp black pepper
  • ½ tsp paprika (optional, for color)
Parmesan Topping:
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup panko breadcrumbs (optional, for crispiness)
  • 1 tbsp chopped fresh parsley (for garnish)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).
    • Line a large baking sheet with parchment paper or foil for easy cleanup.

  2. Prep the Chicken:

    • Pat chicken breasts dry with paper towels.
    • Slice each breast horizontally into two thin cutlets (optional, for faster cooking and even roasting).
    • Place on one side of the baking sheet.

  3. Prep the Veggies:

    • In a large bowl, toss vegetables with 2 tbsp olive oil, garlic powder, Italian seasoning, onion powder, salt, pepper, and paprika.

  4. Arrange on Pan:

    • Spread seasoned vegetables on the other side of the baking sheet (keep space between chicken and veggies for even cooking).

  5. Season Chicken:

    • Drizzle chicken with 1 tbsp olive oil.
    • Sprinkle with salt, pepper, and 1–2 tbsp Parmesan cheese.

  6. Roast:

    • Bake for 15 minutes.
    • Remove pan, flip chicken, and stir veggies.
    • Sprinkle chicken and veggies with remaining Parmesan and panko (if using).
    • Return to oven and bake 10–15 minutes more, until:
      • Chicken reaches 165°F (74°C) internally.
      • Vegetables are tender and slightly caramelized.
      • Parmesan is golden and crispy.

  7. Serve:

    • Garnish with fresh parsley.
    • Serve hot as a complete meal or with a side of quinoa, rice, or crusty bread.

Pros:

  1. High in Protein (36g): Supports muscle health and keeps you full.
  2. Packed with Veggies & Fiber (4g): Promotes digestion and provides essential vitamins.
  3. One-Pan Meal: Minimal cleanup — great for busy weeknights.
  4. Low in Carbs & Sugar: Naturally keto- and weight-loss-friendly.
  5. Meal-Prep Friendly: Stores well and reheats beautifully.

Cons:

  1. Can Dry Out Chicken: Overcooking leads to dry breast meat.
  2. Parmesan Adds Sodium: Can increase salt content — watch if on low-sodium diet.
  3. Lower Iron Than Red Meat: Chicken has less heme iron than beef.
  4. Not Suitable for Dairy-Free Diets: Contains Parmesan cheese.
  5. Vegetables Cook at Different Rates: Dense veggies (like carrots) may need pre-cooking.

Suitability for Aged People (65+ years)

✅ Highly Suitable — With Minor Tweaks:

  • High-Quality Protein (36g): Helps prevent sarcopenia (age-related muscle loss).
  • Soft, Tender Veggies: Easy to chew and digest.
  • Low in Saturated Fat: Better for heart and vascular health.
  • Rich in Vitamins A & C: Supports immunity, vision, and skin health.

🔹 Recommendations for Seniors:

  • Use chicken thighs instead of breasts for more moisture and tenderness.
  • Slice chicken thin or cut into cubes for easier chewing.
  • Use low-sodium Parmesan if managing blood pressure.
  • Serve with soft sides like mashed sweet potatoes or applesauce.
  • Add a squeeze of lemon to boost iron absorption.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Heart Disease
Moderate saturated fat; best in moderation.
Use skinless chicken and light oil.
Hypertension (High BP)
Sodium (520mg) — can be higher with store-bought Parmesan.
Use low-sodium Parmesan and skip added salt.
Lactose Intolerance
Parmesan is low-lactose but may still affect sensitive individuals.
Use dairy-free Parmesan alternative.
Diabetes
Low glycemic impact; safe in moderation.
Pair with non-starchy vegetables.
Difficulty Chewing
Chicken breast can be tough.
Use tender chicken thighs or shred after cooking.
Kidney Disease
High potassium (980mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
GERD / Acid Reflux
Generally safe; avoid if lemon or garlic triggers symptoms.
Reduce garlic or serve plain.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
340
Total Fat
16g
21%
Saturated Fat
4g
20%
Trans Fat
0.1g
Cholesterol
75mg
25%
Sodium
520mg
23%
Total Carbohydrate
14g
5%
Dietary Fiber
4g
14%
Total Sugars
7g
Protein
36g
72%
Vitamin A
2,800 IU
56%
Vitamin C
130mg
144%
Calcium
180mg
14%
Iron
2.0mg
11%
Potassium
980mg
21%