Sheet-Pan Chopped Salad with Chicken
A vibrant mix of vegetables roasted alongside chicken in this recipe, transforming into a warm chopped salad. Quickly marinated chicken breast pieces stay juicy and moist during cooking, emerging with the texture of chicken that has been gently poached. Zucchini and bell peppers release flavorful juices as they cook; the resulting liquid gets transformed into a tangy vinaigrette that comes together in the pan. Leftovers are great the next day, tucked into a baguette. You could also chop the chicken and veggies, then simmer them in marinara sauce for a heartier pasta meal. Chicken breasts are an excellent source of lean protein, providing 45 grams per serving. Zucchini, tomatoes, red bell peppers and romaine lettuce offer a wide array of anti-inflammatory antioxidants to stave off chronic disease.
Makes: 4 servings
Time to cook: 30 minutes
Ingredients
½ cup plus 1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice
1 teaspoon minced garlic
½ teaspoon dried oregano
Kosher salt (such as Diamond Crystal) and pepper
1½ pounds boneless, skinless chicken breasts, cut into 1-inch pieces
1 large zucchini, cut into 1-inch pieces
1 medium red bell pepper, halved, cored, seeded and sliced ½-inch-thick
2 tablespoons chopped fresh parsley
1 large head romaine lettuce, chopped (8 cups)
8 ounces cherry tomatoes, halved (about 2½ cups)
3 ounces feta cheese, sliced or crumbled
Cooking Instructions
1. Heat oven to 450 degrees. In a large bowl, combine 3 tablespoons of the oil with the lemon juice, garlic and oregano; season with salt and pepper then whisk to combine. Add chicken, season lightly with salt and pepper, then toss to coat, massaging the marinade into the chicken.
2. On a large-rimmed sheet pan, combine zucchini, bell pepper and 2 tablespoons of the oil. Season lightly with salt and pepper, toss to coat, then spread in an even layer. Arrange chicken on top in an even layer. Roast until chicken is cooked through and vegetables are tender but still have texture, 15-20 minutes.
3. Transfer chicken and vegetables to a large plate. Strain the pan juices through a fine sieve into a small bowl; add the remaining ¼ cup oil and the parsley and whisk until well blended.
4. Divide romaine and tomatoes among plates. Top each with some of the chicken, vegetables, cheese and a drizzle of the pan-juice dressing. Serve warm.
Nutrition per serving
593 calories; 40 grams fat; 8 grams saturated fat; 24 grams monounsaturated fat; 4 gram polyunsaturated fat; 14 grams carbohydrates; 5 grams dietary fiber; 7 grams sugar; 45 grams protein; 1265 milligrams sodium.
Recipe by Kay Chun, NY Times Cooking
