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CHICKEN SHEET PAN DINNER WITH FENNEL AND ORANGE

By Kathryn Pfeffer RD


Add a little zest in your life! Citrus is delicious, enough said. Whether it is in a smoothie, marinade, dessert, salad, and even perfectly on its own, citrus is extremely versatile. Here are some ways to enjoy it in your meals at home:

  • oranges (especially blood oranges) sliced or wedged in salads, or juiced in salad dressing

  • add some lemon zest in sauces, soups, or in your favorite pasta dish

  • lime zest in a delicious Mexican or Thai recipe

  • add some sliced lemons or oranges with roasted vegetables or your favorite protein (such as this chicken sheet pan dinner)


Sheet pan dinners are such a trend these days and for good reason! They are quick & easy, and involve little cleanup. Trying to find a more family friendly recipe? Sheet pan dinners are the answer! An entire meal can be cooked on one sheet pan! Throw in your protein, veggies, and carbs, such as potatoes, gnocchi, or corn. Or, serve a side of your favorite grains on the side like I did with brown rice to pair with this chicken sheet pan dinner!


Ingredients


Juice and zest of one medium orange

3 tablespoons extra virgin olive oil

3 cloves garlic, minced

1 tablespoon fresh thyme (or 2 tablespoons dried thyme)

1 tablespoon dijon mustard

1 tablespoon honey or pure maple syrup

1/4 cup whole wheat flour (or any flour of your choice)

1 pound skinless, boneless chicken breast, cut into 4 pieces

1 medium fennel bulb, trimmed and sliced

2 medium shallots, peeled and quartered

salt and pepper, optional


Directions


Preheat oven to 400 degrees Farenheit. In a medium mixing bowl, combine the orange juice, one teaspoon zest, 2 tablespoons olive oil (reserved the remaining oil for the fennel and shallots), garlic, thyme, mustard, and honey. Set aside.

Pour flour into a shallow dish, set aside. Pat dry the chicken (do not rinse the raw chicken) and dip in the bowl with flour; evenly coat both sides. Transfer the chicken to the marinade and gently toss evenly. Set aside the chicken in marinade.

On a baking sheet lined with parchment paper or tin foil greased, transfer the fennel and shallots. Drizzle with the remaining olive oil. Add the chicken to the pan and spread out all items evenly. Feel free to pour the remaining marinade over the chicken. Bake for 25 to 30 minutes or until the chicken reaches an internal temperature of 165 degrees Farenheit (using a meat thermometer).

Serve with your favorite sides, such as whole grains, potatoes, or a side salad. Enjoy!



Notes

This dish can be made gluten free using gluten-free flour (such as almond or chickpea). Serve with your favorite carbohydate to make a balanced meal. If you prefer a vegetarian option, mock chicken such as Gardein or tofu also works great. This can also be done with fish and you will want to bake until you reach an internal temperature of 145 degrees Farenheit.


Recipe and photo provided via www.onehungrybunny.com