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Easy Flavorful Sheet Pan Dinner for One Perfect Solo Meal

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A quick, easy, and flavorful sheet pan dinner designed for one, featuring chicken and fresh vegetables roasted to perfection with simple seasonings.

Ingredients

Scale
  • 1 boneless, skinless chicken breast (about 6 oz / 170 g)
  • 1 small sweet potato, peeled and diced (about 1 cup / 150 g)
  • ½ cup broccoli florets (about 70 g)
  • ½ red bell pepper, sliced
  • 3–4 asparagus spears, trimmed and cut in half
  • 1 tablespoon olive oil (extra virgin recommended)
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ½ teaspoon dried thyme or Italian seasoning
  • Salt and freshly ground black pepper, to taste
  • 1 clove garlic, minced
  • Lemon wedge (for squeezing before serving)

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Peel and dice the sweet potato into 1-inch cubes. Chop broccoli into small florets, slice red bell pepper into strips, and cut asparagus spears in half.
  3. Toss all veggies in a mixing bowl with half a tablespoon olive oil, salt, pepper, and half the smoked paprika and thyme. Set aside.
  4. Rub the chicken breast with the remaining olive oil, garlic powder, smoked paprika, thyme, salt, and pepper until evenly coated.
  5. Spread the seasoned veggies evenly on one side of a parchment-lined 9×13 inch baking sheet. Place the chicken breast on the other side, leaving space around it.
  6. Bake for 25-30 minutes, flipping the veggies halfway through (about 15 minutes). The chicken is done when its internal temperature reaches 165°F (74°C) and juices run clear.
  7. Let the chicken rest for 5 minutes after baking.
  8. Squeeze fresh lemon juice over the chicken and veggies before serving.
  9. Transfer to a plate and enjoy immediately.

Notes

For extra crispy veggies, avoid overcrowding the pan and flip veggies halfway through baking. Use a meat thermometer for perfectly cooked chicken. You can swap chicken for tofu or salmon and adjust cooking times accordingly. Adding a squeeze of lemon before serving brightens the flavors. Leftovers keep well refrigerated for up to 2 days and reheat best in the oven.

Nutrition

Keywords: sheet pan dinner, solo meal, easy dinner, chicken dinner, roasted vegetables, quick meal, healthy dinner, one pan meal

Find it online: https://zoeplate.com/easy-flavorful-sheet-pan-dinner-for-one-perfect-solo-meal-recipe/