ROASTED LEMON CHICKEN AND GREEN BEANS SHEET PAN MEAL
ROASTED LEMON CHICKEN AND GREEN BEANS SHEET PAN MEAL
This Roasted Lemon Chicken and Green Beans Sheet Pan Meal is an easy and delicious dinner that’s low-carb, Keto, low-glycemic, gluten-free, dairy-free, and South Beach Diet Phase One, and can be Paleo or Whole 30 with the right ingredient choices! Check out Sheet Pan Meals for more recipes like this one!
INGREDIENTS:
- 6 large bone-in, skin-on chicken thighs
- 1 lb. fresh green beans
- MARINADE/COOKING SAUCE INGREDIENTS:
- 1/3 cup extra-virgin olive oil
- 1/3 cup lemon juice (I used my fresh-frozen lemon juice. If you’re squeezing fresh lemons, be sure to zest one lemon first before you juice it.)
- 2 tsp.Spike Seasoning (or use another all-purpose seasoning blend that’s good on chicken for Paleo / Whole 30)
- 1/2 tsp. dried thyme
- salt and fresh ground pepper to taste
- zest of one lemon
DIRECTIONS:
- Trim all chicken pieces well, leaving some skin covering the top of the piece, but removing most of the skin and extra fat deposits on the back side. (I use kitchen shears to do this, but if you can find a store where the chicken is well-trimmed when you buy it, that makes it a lot easier.)
- Mix olive oil, lemon juice, Spike Seasoning, dried thyme, salt, and pepper to make the marinade. Reserve 3 tablespoons of marinade (to be mixed with the lemon zest later) and put the chicken and rest of the marinade in a Ziploc bag or plastic container with a snap-tight lid.
- Let chicken marinate in the fridge for 30 minutes (or longer if you start dinner early.)
- While chicken marinates, trim both ends of the green beans and put beans in ice water to crisp the beans. (I do this in the salad spinner so it’s easy to spin beans dry but you can crisp beans in a bowl of ice water and drain in a colander if you don’t have a salad spinner.)
- When you’re ready to cook, drain the chicken in a colander placed in the sink and put chicken on a large baking sheet that you’ve sprayed with non-stick spray. Let chicken come to room temperature while you preheat the oven to 425F/220C.
- When the oven is ready, roast the chicken for 20 minutes.
- While chicken cooks, zest the lemon (or use the lemon zest you got earlier if you were using fresh lemons for juice). Add lemon zest to the reserved marinade.
- After 20 minutes, take chicken out of the oven and push it over to the edges of the baking sheet to make room for the beans. Put beans on the baking sheet and brush with the reserved marinade you added the lemon zest to.
- Cook the chicken and beans for 20 minutes more. If your chicken pieces are large, you might want to test with an instant-read meat thermometer to be sure the chicken has reached the safe temperature of 165F/75C. Serve hot.
More Deliciouse Recipe ROASTED LEMON CHICKEN AND GREEN BEANS SHEET PAN MEAL @ kalynskitchen.com