Crispy Lemon-Garlic Sheet-Pan Chicken, Potatoes & Green Beans
Sheet pan dinners are a weeknight staple in our house. I love a meal that comes together quickly and doesn’t require a lot of prep or cleanup.
This dinner is quick and simple- like all of my dishes, you can tweak this to make it your own. I’ll put some suggestions on how to make this work for you and your family in the comments below. Maybe adults are watching their calories, while the teens are starving. Perhaps you have little ones with picky palates- I’ve got you covered! This gluten-free, dairy-free dinner hits all the marks. Kids and adults both love it - make an extra chicken breast and pack it in a lunchbox!
Dinner is ready!
Lemon Garlic Sheet-Pan Chicken with Roasted Potatoes and Green Beans (gf/df)
Prep time: 30 minutes
Serves 4
INGREDIENTS
For Chicken:
4 boneless skinless chicken breasts or thighs*
1 egg
2T dijon mustard (optional - adds tenderness and flavor)
1/2 lemon, juiced
2t minced garlic
Salt and Pepper
3/4 cup gluten-free panko or breadcrumbs*
For Veggies:
1 pound baby, red, or sweet potatoes, halved or quartered
1/3 olive oil
1/2 lemon, juiced
2 t garlic
1 pound green beans
Extra lemon for serving.
INSTRUCTIONS:
Preheat oven to 400 degrees.
In a bowl, whisk the egg, dijon, lemon juice, and garlic. Add the chicken breasts and stir to coat. Put in refrigerator for 30-60 minutes if you have time (I often do not - but if you do, it makes the chicken more moist and flavorful).
In a smaller bowl, combine the olive oil with the remaining garlic and lemon.
Place the breadcrumbs on a plate and add a little seasoning (salt, pepper, fresh herbs - whatever you like). Take the chicken out of the refrigerator and lightly coat each breast with the breadcrumbs, and place the chicken breasts on the sheet pan. Lightly spray the chicken breasts with olive or avocado oil spray.
Add the potatoes around the chicken breasts and top with half of the olive oil mixture. Mix it up a bit and place the pan in the oven for 15 minutes.
After 15 minutes, remove the pan from the oven and turn to broil. Flip the chicken breasts, move the potatoes to the side, and add the green beans to the pan wherever you can fit them. Add the rest of the olive oil mixture to the beans and toss.
Put the pan back under the broiler and cook for 8-10 more minutes. Keep an eye on it as ovens and cooking times vary.
Slice the remaining lemon into wedges. On each plate, place a chicken breast, green beans, and potatoes, and garnish with a couple of lemon wedges!
Chicken is breaded. Now add the potatoes and toss with half the lemon/olive oil mixture before adding to the pre-heated oven.
*NOTES FOR MAKING THIS WORK FOR YOUR FAMILY:
Chicken: You can make this with boneless, skinless chicken breasts or thighs. You could even use boneless pork chops or veal cutlets.
For those watching waistlines: If you are trying to watch your calorie intake, you could use less breading on your chicken, or eliminate it altogether. In that case, marinate your chicken in olive oil, dijon, a little lemon juice, and garlic. While you bake it, top with thinly sliced lemons - this can seal in some moisture.
Breadcrumbs: I almost always try to make my meals gluten-free, but you can certainly use regular breadcrumbs or panko here. You can also fancy up your breadcrumbs… add fresh herbs from your garden, maybe some grated parmesan. If you like things spicy, you could season with a little cayenne. Make it yours!
Potato ponderings… a lot of my clients are moms trying to stick to their weight loss goals while also trying to please family palates. Sweet potato cubes or wedges work well with this meal, and are a complex carb that will not spike blood sugar the way a regular potato will. Feel free to do a combination of both, or stick with one or the other.
Teens ‘on the bulk’: Add a second piece of chicken for them, load up on extra potatoes. Use grassfed organic butter or ghee in place of the olive oil for extra fat and calories. Add in some parmesan to the breadcrumbs.
Picky eaters: Keep the seasoning simple. Cut the breasts into tenders and add a dip on the side. Omit the lemon and garlic on the potatoes and beans, and stick to salt and pepper with your olive oil.
The world is your oyster! Another version of the parfait, this time with blue spirulina and topped with pepitas.
Disclosure: When posting recipes I often include links to products I use to help readers find specific items. As an Amazon Associate I earn from qualifying purchases. I would never recommend something I don’t myself use or believe in.