Sheet Pan BBQ Chicken
Spice-rubbed chicken breast roasted on one pan with sweet potatoes, red onion and broccolini and finished with a BBQ sauce and honey glaze.
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Ingredients
- 1 1/2 pounds chicken breast cut into 8 pieces
- 4 cups sweet potatoes peeled and diced; about 2 medium to large sweet potatoes
- 2 cups red onion diced
- 1 pound broccolini trimmed and washed; broccoli is an alternative
- 1 teaspoon olive oil
- olive oil spray for the lined pan and vegetables
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon coriander
- 1 teaspoon kosher salt for the spice mixture; plus a pinch for the broccolini and onion
- 1 teaspoon brown sugar
- 2 tablespoons BBQ sauce
- 1 tablespoon honey
Instructions
- Preheat the oven to 425°F. Line a sheet pan with foil or parchment paper and spray the lining with olive oil spray.
- Combine the paprika, onion powder, garlic powder, coriander, kosher salt and brown sugar.
- Toss the diced sweet potatoes with the olive oil and 1 tablespoon of the spice mixture. Spread them on the sheet pan, spray with more olive oil spray and roast for 15 minutes.
- While the sweet potatoes roast, dice the onion, trim and wash the broccolini, and cut the chicken into 8 pieces. Rub the remaining spice mixture onto the chicken.
- Move the sweet potatoes to one side. Spray the pan with more olive oil spray, then add the chicken, onion and broccolini. Spray the vegetables and add a pinch of salt to the onion and broccolini. Roast for another 15 minutes.
- Mix the BBQ sauce and honey. Brush the mixture onto the chicken, toss the vegetables and return the pan to the oven for another 10 minutes. Check that the chicken reaches 165°F with a food thermometer before serving.
Notes
The sauce goes on only for the last 10 minutes so it does not burn. The olive oil spray has no set amount and is not counted in the nutrition.
Nutrition
Serving: 1servingCalories: 443kcalCarbohydrates: 50.6gProtein: 45.1gFat: 6.5gSodium: 852mgFiber: 9.4gSugar: 19.7g
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