Low-carb chicken sheet-pan with chili sauce

Low-carb chicken sheet-pan with chili sauce

This simple sheet-pan meal is proof that simple, fresh flavors win the day! You can easily swap for whatever vegetables you have in the fridge, such as aubergines, tomatoes, or broccoli. For a slightly more adventurous version, you can try fennel bulbs, pumpkin, or radicchio.

Low-carb chicken sheet-pan with chili sauce

This simple sheet-pan meal is proof that simple, fresh flavors win the day! You can easily swap for whatever vegetables you have in the fridge, such as aubergines, tomatoes, or broccoli. For a slightly more adventurous version, you can try fennel bulbs, pumpkin, or radicchio.
USMetric
4 servingservings

Ingredients

Chicken and vegetables
  • 2 tbsp 2 tbsp olive oil, divided
  • 3 3 sprigs fresh rosemary
  • 2 lbs 900 g boneless chicken thighs
  • 2 (8 oz.) 2 (220 g) red onion, cut into wedgesred onions, cut into wedges
  • 1 (5 oz.) 1 (140 g) red bell pepper, cut into stripsred bell peppers, cut into strips
  • 2 oz. 55 g zucchini, chopped
  • 2 cups (2½ oz.) 475 ml (70 g) watercress or arugula lettuce or lettuce
  • salt and pepper, to taste
  • 1 1 lemon, cut into wedgeslemons, cut into wedges
Chili sauce
  • 1 1 red chili pepperred chili peppers
  • 2 2 garlic clovegarlic cloves
  • 6 tbsp 6 tbsp olive oil
  • 1 1 fresh rosemary sprig, stem discarded
  • salt and pepper, to taste
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Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Lightly oil a sheet-pan or baking tray with half of the oil and scatter over the rosemary. Season the chicken thighs on both sides and lay them over the rosemary, stretching them out flat so that they cook quickly.
  3. Scatter the onions, peppers, and zucchini around the chicken, season, and drizzle with the remaining oil. Cook for 20–25 minutes until the chicken thighs are cooked through. There should be no pink juices when you pierce the thickest part of the thigh or the internal temperature should be higher than 165°F (74°C).
  4. Meanwhile, make the sauce. Put all the sauce ingredients in a food processor and whizz to combine or chop finely by hand and mix together. Transfer to a container and set aside.
  5. Divide the cooked chicken and vegetables between the plates. Add watercress or arugula and a lemon wedge to each plate and serve with the sauce.

Spice it up!

Taste one of the red chilies from the middle of the chili where the pith joins the seeds to see how hot they are and decide whether you want more spice. You can also add a pinch of chili flakes.

Diet Doctor’s recipe team has slightly adjusted this recipe to follow our guidelines. You’ll find the original recipe in Katie’s cookbook, "The 30 Minute Diabetes Cookbook: Eat to Beat Diabetes with 100 Easy Low-carb Recipes". Diet Doctor receives no payment or other considerations from the sale of Katie’s cookbooks or the publishing of this post.

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