Sheet Pan Chicken with Coriander, Orange + Fennel - The Cooking Doc
16487
post-template-default,single,single-post,postid-16487,single-format-video,qode-quick-links-1.0,ajax_fade,page_not_loaded,,qode-theme-ver-17.2,qode-theme-bridge,qode_header_in_grid,wpb-js-composer js-comp-ver-5.6,vc_responsive
 

Sheet Pan Chicken with Coriander, Orange + Fennel

Sheet Pan Chicken with Coriander, Orange + Fennel

DOWNLOAD THE RECIPE CARD HERE!

This sheet pan chicken is simple, easy and flexible. I use chicken thighs, but legs or breasts would be fine. The potatoes are pre-cooked, which allows them to cook more evenly in the oven. Feel free to substitute other vegetables or use whatever you have on hand. I use these vegetables, which are high in potassium.

If you need a low potassium diet, you can substitute celery for the carrots, and soak the potatoes for 2-4 hours to leech the potassium out before you cook them.

This is a perfect family dinner or even makes a great presentation for a dinner party. Enjoy.

#ChangeYourBuds

This episode of The Cooking Doc we are joined in the kitchen by the food blogger for Community Journals in Greenville, SC, Ariel Turner.

She and The Cooking Doc share this delicious recipe for a healthy, quick, sheet pan dinner and “dish” about lots of other topics as well.

Sheet Pan Chicken Thighs with Coriander, Orange and Fennel

INGREDIENTS:

4 bone-in, skin-on chicken thighs
1 shallot, minced
2 tablespoon of fresh chopped rosemary + 2 fresh sprigs or 1 teaspoon dried rosemary
2 small oranges (or 1 large orange), zested and juiced
1 small orange, quartered
1 lemon, zested
1 tablespoon dijon mustard
Salt
Pepper
8 small carrots, rinsed and peeled (or 4 large carrots halved lengthwise)
1 large fennel bulb
1/2 lbs of Yukon gold potatoes boiled for 7-10 minutes and then halved
1 teaspoon diced jalapeño
1 teaspoon coriander seeds
Fresh cilantro

DIRECTIONS:

1. Mix shallot, coriander, rosemary, orange juice, orange zest, lemon zest, salt, jalapeño and dijon mustard in a bowl
2. Marinate the chicken thighs in the mixture for 2-4 hours in the refrigerator
3. Preheat oven to 400 degrees Fahrenheit
4. Dry chicken thighs
5. Add vegetables to a baking sheet and coat with 1-2 tablespoons of extra virgin olive oil, sprinkle with salt and pepper and then mix together
6. Add the quartered lemon and fresh rosemary to the pan
7. Nestle the chicken thighs between the vegetables and sprinkle the chicken with salt and pepper
8. Cook 25-30 minutes until chicken is done: 180 degrees with a thermometer
9. Remove the chicken from the pan and cook the vegetables another 7-10 minutes until desired tenderness
10. Top with fresh cilantro and serve hot

NUTRITION PROFILE:

Yield: 4 servings
Serving Size: 1 serving
Calories (kcal) 320.96
Protein (g) 23.55
Carbohydrates (g) 22.24
Total Dietary Fiber (g) 4.42
Total Sugars (g) 6.39
Added Sugar (g) 0
Fat (g) 16.95
Saturated Fat (g) 4.19
Cholesterol (mg) 79.10
Calcium (mg) 58.39
Magnesium (mg) 47.76
Phosphorus (mg) 245.37
Potassium (mg) 797.23 High Potassium
Sodium (mg) 297.40

No Comments

Post A Comment