Sheet-Pan Lemon Garlic Chicken and Broccoli
One pan, thirty minutes, and almost no dishes. Weeknight staple.
Ingredients
Steps
- Heat the oven to 425°F (220°C) and line a sheet pan with parchment.
- Whisk the olive oil, lemon juice and zest, garlic, oregano, salt, and pepper in a large bowl.
- Toss the chicken and broccoli in the dressing, then spread in one layer on the pan.
- Roast 20 to 22 minutes, until the chicken reaches 165°F (74°C) and the broccoli is charred at the edges.
Notes
Serve over rice or with crusty bread. The nutrition does not include sides.
Nutrition Estimate
Serving size
| Nutrient | Per serving | %DV | All 4 |
|---|---|---|---|
| Calories & macros | |||
| Calories | 341 kcal | 17% | 1362 kcal |
| Protein | 42 g | 84% | 167 g |
| Carbohydrates | 9.7 g | 4% | 39 g |
| Fiber | 3.2 g | 12% | 13 g |
| Total sugars | 2.3 g | 9 g | |
| Fat | 15 g | 19% | 60 g |
| Saturated fat | 2.5 g | 13% | 10 g |
| Monounsaturated fat | 8.6 g | 34 g | |
| Polyunsaturated fat | 1.9 g | 7.7 g | |
| Trans fat | 0.01 g | 0.05 g | |
| Cholesterol | 124 mg | 41% | 497 mg |
| Sodium | 696 mg | 30% | 2785 mg |
| Vitamins | |||
| Vitamin A (RAE) | 51 µg | 6% | 203 µg |
| Vitamin C | 107 mg | 118% | 426 mg |
| Vitamin D | 0 µg | 0% | 0 µg |
| Vitamin E | 3.4 mg | 22% | 13 mg |
| Vitamin K | 123 µg | 103% | 494 µg |
| Thiamin (B1) | 0.25 mg | 21% | 1 mg |
| Riboflavin (B2) | 0.44 mg | 34% | 1.8 mg |
| Niacin (B3) | 17 mg | 107% | 68 mg |
| Pantothenic acid (B5) | 3.2 mg | 65% | 13 mg |
| Vitamin B6 | 1.6 mg | 96% | 6.5 mg |
| Folate (DFE) | 90 µg | 22% | 359 µg |
| Vitamin B12 | 0.36 µg | 15% | 1.4 µg |
| Choline | 162 mg | 30% | 649 mg |
| Minerals | |||
| Calcium | 74 mg | 6% | 295 mg |
| Iron | 1.7 mg | 9% | 6.8 mg |
| Magnesium | 74 mg | 18% | 296 mg |
| Phosphorus | 443 mg | 35% | 1774 mg |
| Potassium | 957 mg | 20% | 3830 mg |
| Zinc | 1.7 mg | 15% | 6.7 mg |
| Copper | 0.14 mg | 15% | 0.54 mg |
| Manganese | 0.36 mg | 16% | 1.4 mg |
| Selenium | 42 µg | 77% | 168 µg |
Estimated from USDA FoodData Central (Foundation Foods and SR Legacy) using raw-ingredient values. Cooking losses, brands, and exact sizes will change the real numbers. %DV uses FDA Daily Values for adults (2,000 kcal).
How each ingredient was counted
- boneless skinless chicken breasts: 680.4 g of USDA “Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw” (FDC 171077). Weight from mass.
- broccoli florets: 453.6 g of USDA “Broccoli, raw” (FDC 170379). Weight from mass.
- olive oil: 40.5 g of USDA “Oil, olive, salad or cooking” (FDC 171413). Weight from USDA portion "1 tablespoon" = 13.5 g.
- lemon juice: 45.8 g of USDA “Lemon juice, raw” (FDC 167747). Weight from USDA portion "1 cup" = 244 g.
- garlic: 12 g of USDA “Garlic, raw” (FDC 169230). Weight from USDA portion "1 clove" = 3 g.
- dried oregano: 1 g of USDA “Spices, oregano, dried” (FDC 171328). Weight from USDA portion "1 tsp, leaves" = 1 g.
- salt: 6 g of USDA “Salt, table” (FDC 173468). Weight from USDA portion "1 tsp" = 6 g.
- black pepper: 1.2 g of USDA “Spices, pepper, black” (FDC 170931). Weight from USDA portion "1 tsp, ground" = 2.3 g.