Sheet Pan Lemon Pepper Rooster and Greens – 🍗🍋🥦🥕 An EASY 30-minute sheet pan meal that’s wholesome and stuffed with zesty lemon pepper taste in each chunk! The rooster is juicy on the within and crispy on the surface with out having to fry it! You possibly can customise the veggie selections primarily based in your favorites!
Straightforward Sheet Pan Lemon Pepper Rooster Recipe
I am keen on sheet pan meals for his or her quickness, ease, capability to customise the proteins + veggies, and the seasonings, and this sheet pan lemon rooster recipe is not any exception! Right here’s why I like it:
- These oven-baked rooster tenders are crispy on the surface, and are tender and juicy on the within because of some assist from panko breadcrumbs – no frying wanted!
- Add this simple sheet pan recipe to your weeknight meal rotation since you’re getting protein and veggies in a single fell swoop
- Prepared in simply half-hour ⏰
- Cleanup is very easy – only one sheet pan to clean (and for those who line it with foil, it’s even simpler)!
Substances in Crispy Baked Lemon Pepper Rooster
- massive egg
- panko breadcrumbs
- boneless skinless rooster breast tenders – Questioning if you need to use different cuts of rooster? See the FAQs beneath
- further virgin olive oil
- broccoli florets
- cauliflower florets
- carrots – child carrots, carrot sticks, or sliced carrots
- lemon pepper seasoning
- garlic powder
- salt
- freshly floor black pepper
- contemporary lemon wedges, elective for garnishing
Be aware: Scroll all the way down to the recipe card part of the put up for the components with quantities included and for extra full instructions.
How To Make Sheet Pan Lemon Rooster Tenders and Greens
- Merely beat an egg, dip the rooster into it, add the rooster to a big ziptop plastic bag together with panko breadcrumbs.
- Seal up the bag and shake. That is the trendy DIY model of shake-and-bake rooster!
- Place the greens of your selection on a baking sheet, and the coated rooster items, and generously season every part with lemon pepper seasoning and garlic powder.
- Bake for 20 to 25 minutes, optionally garnish with lemon wedges and a spritz of lemon juice, lemon zest, or some contemporary parsley, and your dinner dish is prepared!
Recipe FAQs
The rooster will get its crispiness from one key ingredient: panko breadcrumbs. Japanese-style breadcrumbs and are not the identical as common breadcrumbs so don’t substitute these. These are coarser, crunchier crumbs and yield rooster tenders which have a stunning crispiness on the surface that you just wouldn’t get from common breadcrumbs.
To maintain this recipe a quick-cooking one, and in order that the rooster + veggies prepare dinner by in the identical period of time, I used boneless skinless rooster breast tenders. Typically rooster tenders additionally go by the title of ‘rooster cutlets’ or simply rooster strips.
For those who can’t discover these at your grocer, you may in fact buy bigger rooster breasts, after which slice them into smaller items – perhaps halve them, however for those who purchase 1 very massive rooster breast, I’d slice it into 6-8 ‘strips’.
You can even use boneless skinless rooster thighs, supplied that you just lower them into smaller items to imitate the dimensions of typical rooster tender.
There actually are not any limits to what greens that can be utilized. It is a nice recipe to scrub out the produce drawer. Roasted greens are so good and I’ve by no means met one I didn’t love!
Another choices embody:
Potatoes – supplied they’re lower into bite-sized items
Bell peppers
Purple onion
Mushrooms
Brussels sprouts
Zucchini
Summer season squash
Cherry tomatoes
Small-diced potatoes
Contemporary inexperienced beans
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Preheat oven to 400F (use Convection you probably have it) and if desired, line a baking sheet with aluminum foil for simpler cleanup. Spray the baking sheet or the foil on high with cooking spray; put aside.
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To a medium bowl, add the egg, evenly beat it with a fork, add the rooster, and toss and flip rooster with the fork so all items are coated evenly; put aside momentarily.
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To a big ziptop plastic bag add the panko.
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Take away the rooster from the bowl utilizing a fork (discard the surplus egg), drop it into the plastic bag, seal bag, and toss and shake bag to evenly coat the rooster. Alternatively, you may add the panko breadcrumbs to a big shallow bowl and you’ll coat the rooster by dredging it by the bowl piece by piece, flipping throughout the bowl to coat evenly; so this technique takes longer.
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Place the rooster items on the ready baking sheet, evenly spaced however not touching, down the middle of the sheet pan. If there’s extra panko within the bag, use your fingers to push it onto the rooster in sparsely coated areas.
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Add the broccoli, cauliflower, carrots to the baking sheet, evenly drizzle with olive oil, and toss the veggies evenly along with your fingers to coat evenly.
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Evenly sprinkle every part with lemon pepper seasoning, garlic powder, and if/as desired add salt and pepper, to style. Be aware – Most lemon pepper seasoning (and garlic powder) already has some salt and within the got here of the lemon pepper, it additionally has pepper in it, and relying in your desire, chances are you’ll need to add further salt and/or black pepper, or not.
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Bake for about 20 to 25 minutes, or till rooster is cooked although. Relying on how your oven cooks, chances are you’ll need to flip rooster and toss greens halfway by to make sure even cooking.
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Optionally garnish with lemon wedges and serve instantly.
Recipe will preserve hermetic within the fridge for as much as 5 days or within the freezer for as much as 4 months, noting that reheated rooster won’t retain its crispiness.
Serving: 1portion, Energy: 288kcal, Carbohydrates: 16g, Protein: 29g, Fats: 12g, Saturated Fats: 2g, Polyunsaturated Fats: 2g, Monounsaturated Fats: 7g, Trans Fats: 0.02g, Ldl cholesterol: 113mg, Sodium: 566mg, Potassium: 838mg, Fiber: 4g, Sugar: 4g, Vitamin A: 4795IU, Vitamin C: 67mg, Calcium: 78mg, Iron: 2mg
Diet data is mechanically calculated, so ought to solely be used as an approximation.
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