Sheet pan meals are a fantastic and quick way to create an entire meal without spending an hour cooking and an hour washing all those dishes!

This meal takes a bit of prep, I start with chicken that even out in thickness a bit with a heavy meat tenderizer, this helps to get it to cook quickly and evenly but also tenderizes it a bit. You can use any heavy object to get the same effect!

Once ready I toss in a big Ziplock bag and shake it a bit to evenly coat. Then back in the fridge it goes until I am ready to cook.

 

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Tip: I usually do this right before leaving for work. When I return from the office it’s READY to cook.

SHEET PAN MEAL: Cheesy Italian Chicken
 
Quick and easy cheesy chicken
Author:
Ingredients
  • 2 Chicken breasts
  • Lemon, sliced
  • 3 cloves Garlic, peeled can chopped roughly
  • ½ tbsp Salt
  • ½ tsp pepper
  • 1 tbsp Italian Seasoning
  • Zucchini, sliced
  • Baby Broccoli, trimmed and washed
  • Tomato, quartered
  • ½ cup of Tomato Sauce, in this recipe I used Mario Batali but feel free to use any that does not include sugar as an ingredient
  • 1½ tbsp Olive Oil, divided
  • 1 Provolone Cheese slices, you could also use Mozzarella
  • Parsley, chopped as a garnish
  • Grated Parmesan, truly just a light sprinkle
Instructions
  1. Pound the chicken quickly so it's an even thickness.
  2. Place in gallon sized ziplock baggie, and add the lemon, salt, pepper, Italian seasoning, garlic and 1 tbsp of the olive oil.
  3. Shake and smush to even coat the chicken and squeeze a bit of juice from the lemon.
  4. Place bag in fridge for up to 9 hours, but at least 1 hour.
  5. Pre-Heat Oven to 425.
  6. On your biggest sheet pan, place the chicken to one side, then lay the veggies on the other.
  7. Drizzle remaining Olive Oil on veggies and season lightly with salt, pepper and a bit of the Italian seasoning. Just a couple shakes of each.
  8. Place a tablespoon of the sauce on each chicken breast.
  9. Slice the cheese in half and top the chicken with the cheese.
  10. Place in oven to bake until chicken reaches 180 degrees internally, about 15-20 min.
  11. Serve with remaining sauce if you like, garnish with a sprinkle of cheese and parsley.
 

 

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2 thoughts on “SHEET PAN MEAL: Cheesy Italian Chicken

  1. BulldogMomma says:

    Being new to this website (pre-surgery at this point) – why aren’t the nutritional values posted on this recipe? I know I can copy and paste it into myfitnesspal and find out but don’t want to go through the trouble of all that tweaking in order to see if this meets my needs right now.

    • Susan Maria Leach says:

      We believe that (barring specific medical advice to the contrary) if you’re eating whole, healthy foods that includes an array of lean meats, fish, eggs, vegetables, fruits, low fat dairy and healthy fats and oils – you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need.

      The amount that each post op is able to eat, varies so greatly based on when they had their surgery, that offering up a ‘Serves 4’ or ‘Serves 6’ would be giving false information and encourage ‘Clean Plate Club’ membership instead of listening to your pouch for signs of satiety and fullness.

      Few people follow a recipe exactly. “I used shrimp instead of chicken, added cheese and left out the broccoli!” If we calculated Nutrition Stats it would be for the ingredients we used, not yours.

      The best way through post op life is to follow the ‘Protein First’ rule and learn to calculate your own nutrition stats as they apply to your portion and choice of ingredients using an online app such as My Fitness Pal.

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