Sheet-Pan Chicken And Kale Recipe
To know a sheet-pan meal is to love a sheet-pan meal. There are plenty of sheet-pan recipes out there, and as most of us know, there's a lot to love about these easy meals. From the easy clean up to the simple prep, these are great time savers for people looking for a quick, yet healthy meal if you're in a bind for time. This particular recipe includes tender chicken thighs, baby potatoes, and some kale to get your daily serving of greens. To top it all off, it comes complete with a lemony marinade that adds the perfect citrus flavor to the chicken and veggies.
Recipe developer Catherine Brookes came up with this easy recipe that makes for a fabulous dinner. "I love the simplicity of this tasty sheet pan dinner. It's full of goodness with delicious, crispy chicken, wholesome veggies, and the best zesty, garlicky marinade," Brookes says. "Sheet-pan meals are always a great one to make mid-week, as they're quick, easy, and require minimal washing up."
Gather the ingredients for this sheet-pan chicken and kale recipe
To get things started, you will need to head to the store. Be sure to get baby potatoes, red bell pepper, olive oil, salt, pepper, bone-in chicken thighs, garlic, lemon juice, lemon zest, Italian herbs, and curly kale leaves. "I like to use skin-on chicken thighs, as I find them more tender and moist, as well as being easier to crisp up on the outside," Brookes notes. "However, you could definitely sub for chicken breasts or drumsticks, if preferred."
Once you have those items, you can make this sheet-pan chicken and kale.
Prep the veggies
Preheat the oven to 410 F. Halve or quarter the potatoes, and slice the peppers. Next, grab your favorite sheet pan, and add the potatoes, red peppers, 2 tablespoons of olive oil, and salt and pepper to taste. Shake the pan well to coat the veggies.
Add the chicken thighs
Use a paper towel to pat the chicken dry, and remove any excess moisture. Then, season with a bit of salt and pepper to taste. Wedge the chicken thighs in between the veggies on the sheet pan, then pop the tray into the oven to cook for 20 minutes.
Make the marinade
While the potatoes and chicken cook in the oven, add the minced garlic, lemon juice, lemon zest, Italian herbs, and the last 3 tablespoons of olive oil to a bowl, and mix well to combine. "The addition of some fresh lemon zest to the marinade helps make it taste extra fresh and zingy," Brookes shares.
Add marinade and kale to sheet pan
Once your 20-minute timer goes off, add the marinade to the veggies and chicken. Pop the baking sheet back into the oven, and cook for another 15 minutes. This allows the marinade to soak into the veggies, and really lock in the flavor.
After 15 minutes, place the kale around the chicken and veggies, and cook for another 5 to 10 minutes. The kale should turn crispy, indicating that it's done cooking. "Be careful not to overcook the kale, as it can burn easily," Brookes notes. "Check after 5 minutes, and if it needs longer, keep an eye on it over an additional 5 minutes."
Serve and enjoy
When you remove the sheet pan from the oven for the third time, you can finally serve it. Just add some fresh lemon and chopped parsley, if desired.
"This recipe works as a complete meal so I tend to serve it as is, but you could always add some rice, if desired," Brookes says. "Leftovers will keep well in the fridge up to 2 days, and can be reheated in the microwave or oven." We hope you love this simple and delicious dish.
- 1 pound baby potatoes, halved or quartered, depending on size
- 1 red bell pepper, sliced
- 5 tablespoons olive oil, divided
- Salt and pepper to taste
- 6 skin-on, bone-in chicken thighs
- 3 cloves garlic, minced
- Juice of 2 lemons
- 1 teaspoon lemon zest
- 1 ½ teaspoons Italian herbs
- 6 cups curly kale leaves
- Chopped parsley
- Lemon wedges
- Preheat the oven to 410 F. Place the potatoes, red pepper, 2 tablespoons of oil, salt, and pepper on a large baking sheet. Toss well to coat.
- Pat the chicken thighs dry, and season with salt and pepper. Nestle these amongst the potatoes and peppers, and bake for 20 minutes.
- Whilst the potatoes, peppers, and chicken cook, add the garlic, lemon juice, lemon zest, Italian herbs, and remaining 3 tablespoons of olive oil to a bowl, and mix well to combine.
- After everything has been baking for 20 minutes, pour the marinade mixture over the veggies and chicken, and return the sheet pan to the oven for 15 minutes.
- Add the kale all around the chicken, and bake for another 5 to 10 minutes until crisp. Serve with lemon wedges and fresh chopped parsley, if desired.
| Calories per Serving | 609 |
| Total Fat | 43.7 g |
| Saturated Fat | 10.4 g |
| Trans Fat | 0.2 g |
| Cholesterol | 189.1 mg |
| Total Carbohydrates | 19.4 g |
| Dietary Fiber | 3.6 g |
| Total Sugars | 2.3 g |
| Sodium | 786.3 mg |
| Protein | 34.7 g |
