Sheet Pan Lemon-Herb Chicken & Roasted Root Vegetables
Description
Tender chicken thighs (or breasts) marinated in lemon and herbs, roasted alongside colorful, kidney-friendly root vegetables like parsnips, carrots, and radishes. This sheet pan meal is designed for maximum flavor with minimal effort, keeping sodium, phosphorus, and potassium in check.
Ingredients
Chicken
Root Vegetables:
Instructions
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Marinate Chicken: In a bowl, combine chicken thighs with 1 tbsp olive oil, lemon juice, lemon zest, minced garlic, rosemary, thyme, oregano, and black pepper. Toss to coat. Marinate for at least 30 minutes at room temperature, or up to 4 hours in the refrigerator.
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Preheat Oven & Prep Veggies: Preheat oven to 400°F (200°C). On a large sheet pan, toss the parsnips, carrots, radishes, and red onion wedges with 1 tbsp olive oil and black pepper. Spread in a single layer.
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Roast: Place the sheet pan with vegetables in the preheated oven and roast for 15 minutes.
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Add Chicken: After 15 minutes, remove the sheet pan from the oven. Push the vegetables to one side and arrange the marinated chicken thighs in a single layer on the other side of the pan.
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Continue Roasting: Return the sheet pan to the oven and roast for another 15-20 minutes, or until the chicken is cooked through (internal temperature 165°F / 74°C) and the vegetables are tender and lightly caramelized.
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Serve: Garnish with fresh parsley or dill if desired. Serve hot.
Nutrition Facts
- Amount Per Serving
- Calories 380kcal
- % Daily Value *
- Total Fat 18g28%
- Saturated Fat 4g20%
- Trans Fat 0g
- Cholesterol 90mg30%
- Sodium 120mg5%
- Potassium 650mg19%
- Total Carbohydrate 25g9%
- Dietary Fiber 6g24%
- Sugars 8g
- Protein 30g60%
- Phosphorus 300 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Why This Is Kidney Friendly:
- Lean Protein: Chicken thighs are flavorful and provide high-quality protein; portion control is key.
- Kidney-Friendly Veggies: Parsnips, carrots, and radishes are lower in potassium than potatoes, offering a good variety of nutrients and flavors. Roasting enhances their natural sweetness.
- Low-Sodium Flavor: Relies on fresh lemon, garlic, dried herbs (rosemary, thyme, oregano), and black pepper for robust flavor without added salt.
- Healthy Fats: Olive oil provides healthy monounsaturated fats.
- Simple Preparation: A single sheet pan means less cleanup, making healthy eating easier.
Notes on Nutrition:
- These are estimates. Chicken thighs are higher in phosphorus than breasts; adjust portion size or use chicken breast if your plan requires lower phosphorus.
- Potassium is moderate due to the root vegetables; if on a very strict low-potassium diet, consult your dietitian.
Tips & Variations:
- Veggie Swaps: If you prefer, you can swap radishes for green beans or bell peppers (lower potassium).
- Chicken Breasts: If using chicken breasts, cut them into 1.5-inch pieces to ensure they cook evenly and don't dry out.
- Spice it up: Add a pinch of smoked paprika or a tiny dash of cayenne pepper for a little heat.
- Make-ahead: Chop all vegetables and make the chicken marinade ahead of time. Store separately in the fridge. Combine and roast when ready.
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