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- 4 chicken thighs, boneless and skinless - 2 cups mixed bell peppers (red, yellow, green), sliced - 1 red onion, cut into wedges - 1 zucchini, sliced - 1 cup broccoli florets - 5 cloves garlic, minced - 4 tablespoons olive oil - 2 tablespoons soy sauce (or tamari for gluten-free) - 1 tablespoon honey - 1 teaspoon chili flakes (adjust for heat preference) - Salt and pepper to taste To create this dish, you need fresh ingredients. Chicken thighs give great flavor and juiciness. Mixed bell peppers add color and crunch. Red onion adds sweetness and depth. Zucchini provides a nice texture, while broccoli florets contribute nutrients and a vibrant green. For the marinade, garlic is a must for that punchy flavor. Olive oil keeps things moist. Soy sauce brings a savory taste, while honey adds a hint of sweetness. Chili flakes can spice things up, and salt and pepper round it all out. Gather these ingredients, and you are ready to make a tasty meal! Set your oven temperature to 425°F (220°C). This hot heat helps cook the chicken and veggies just right. In a large bowl, mix minced garlic, olive oil, soy sauce, honey, and chili flakes. Add salt and pepper for flavor. Place the chicken thighs in the bowl and coat them well. Let the chicken marinate for at least 15 minutes. For more flavor, marinate up to 4 hours in the fridge. In another bowl, toss sliced bell peppers, red onion, zucchini, and broccoli with 1 tablespoon of olive oil. Add a pinch of salt and pepper. Mix until all veggies are well coated. This step adds flavor and makes them nice and tasty. Line a large baking sheet with parchment paper. This makes cleanup easy. Place the marinated chicken in the center of the pan. Then, arrange the veggies around the chicken. This layout helps everything cook evenly. Bake in the preheated oven for 25-30 minutes. The chicken is done when it reaches an internal temperature of 165°F (75°C). The veggies should be tender and slightly caramelized, showing they are ready to eat. For a crispier finish, turn on the broil function for the last 3-5 minutes. Keep a close watch to prevent burning. This step gives your dish a delightful crunch. Enjoy that crispy edge! To make your sheet-pan chili garlic chicken and veggies even better, try adding spices. Here are some ideas: - Cumin: Adds warmth and earthiness. - Paprika: Gives a sweet, smoky flavor. - Oregano: Brings a fresh, herbaceous note. - Ginger: Adds a zesty kick. Mix and match these spices to find your favorite blend. Fresh herbs like basil or parsley can also brighten the dish. How do you know when your chicken and veggies are done? The chicken should cook until it reaches 165°F (75°C). For the veggies, look for a tender texture and slight browning. To check, pierce a piece of chicken with a fork. If the juices run clear, your chicken is ready. To create a complete meal, consider these pairing ideas: - Rice or Quinoa: Serve the chicken and veggies over a bed of rice or quinoa. - Side Salad: A fresh salad with greens and a light dressing adds freshness. - Flatbreads: Warm flatbreads are great for scooping up the chicken and veggies. These options balance the flavors and make your meal more enjoyable. {{image_2}} You can switch out chicken thighs for other meats. Use chicken breasts for a leaner option. Pork or turkey thighs also work well. If you want a vegetarian dish, try tofu or tempeh. These options absorb flavors from the marinade nicely. Feel free to change the veggies based on your taste. Carrots, asparagus, or green beans can add variety. Sweet potatoes bring a nice sweetness too. You can use any seasonal veggies you like. Just remember to cut them into similar sizes for even cooking. To make this dish gluten-free, use tamari instead of soy sauce. You can also skip honey for a low-carb option. Instead, try a sugar-free sweetener to keep the flavor. For a lower-calorie meal, reduce the olive oil or use a cooking spray. These swaps help you enjoy this dish while meeting your dietary needs. To store leftovers, place the chicken and veggies in an airtight container. Let them cool first. Store in the fridge for up to three days. This keeps them fresh and safe to eat later. The best way to reheat is in the oven. Preheat your oven to 350°F (175°C). Place the chicken and veggies on a sheet pan. Heat for about 15-20 minutes. This method keeps the flavors bright and the texture nice. You can also use a microwave. If you do, cover the dish with a lid to keep moisture in. Heat in short bursts and check often. You can freeze the whole dish or its parts. For the whole dish, let it cool first. Then, wrap it tightly in plastic wrap and foil. This helps prevent freezer burn. Use within three months for the best taste. If you freeze components, store chicken and veggies separately. When ready to eat, thaw in the fridge overnight before reheating. Yes, you can use chicken breasts. However, chicken breasts cook faster than thighs. They can dry out if overcooked. Thighs have more fat, making them juicier and more flavorful. If using breasts, reduce the cooking time by about 5-10 minutes. Aim for an internal temperature of 165°F (75°C). You want them tender and juicy. If you lack soy sauce, try tamari for a gluten-free option. You can also use coconut aminos. It has a sweet flavor but is lower in sodium. Another option is using Worcestershire sauce, which adds depth. Mix in a bit of water to reduce its strong taste. These substitutes keep the dish tasty and flavorful. To spice up this recipe, add more chili flakes. Start with an extra teaspoon and adjust to taste. You can also include sliced fresh jalapeños or serrano peppers. For a bold kick, use a dash of hot sauce in the marinade. These options will give your dish a nice heat that warms the soul. This blog covered a tasty sheet pan chicken recipe with colorful veggies. You saw how to marinate chicken thighs and prepare bell peppers, zucchini, and more. I shared tips for baking and ways to serve your meal. You learned about variations, storage, and answering common questions. Try this recipe to enjoy quick, healthy meals. Keep experimenting and enjoy cooking!

Sheet-Pan Chili Garlic Chicken and Veggies

Discover the deliciousness of Sheet-Pan Chili Garlic Chicken and Veggies! This easy recipe combines tender chicken thighs with vibrant bell peppers, zucchini, and broccoli, all coated in a flavorful garlic marinade. Perfect for busy weeknights, this one-pan meal is not only quick to prepare but also packed with taste. Click through for the full recipe and enjoy a satisfying dinner that's ready in no time!
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Ingredients
  

4 chicken thighs, boneless and skinless

2 cups mixed bell peppers (red, yellow, green), sliced

1 red onion, cut into wedges

1 zucchini, sliced

1 cup broccoli florets

5 cloves garlic, minced

4 tablespoons olive oil

2 tablespoons soy sauce (or tamari for gluten-free)

1 tablespoon honey

1 teaspoon chili flakes (adjust for heat preference)

Salt and pepper to taste

Fresh cilantro for garnish

Instructions
 

Preheat the Oven: Preheat your oven to 425°F (220°C).

    Marinate the Chicken: In a large bowl, combine the minced garlic, olive oil, soy sauce, honey, chili flakes, salt, and pepper. Add the chicken thighs and coat them well with the marinade. Let sit for at least 15 minutes (or up to 4 hours in the refrigerator for more flavor).

      Prepare the Veggies: In another bowl, toss the sliced bell peppers, red onion, zucchini, and broccoli with 1 tablespoon of olive oil and a pinch of salt and pepper until evenly coated.

        Arrange on Sheet Pan: Line a large baking sheet with parchment paper for easy cleanup. Place the marinated chicken thighs in the center and arrange the vegetables around them on the sheet pan.

          Bake Everything: Bake in the preheated oven for 25-30 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C) and the veggies are tender and slightly caramelized.

            Broil for Crispiness: For an extra crispy finish, turn on the broil function for the last 3-5 minutes, keeping a close watch to prevent burning.

              Garnish & Serve: Remove from the oven and let it rest for a couple of minutes. Garnish with freshly chopped cilantro before serving.

                Prep Time: 15 mins | Total Time: 50 mins | Servings: 4