SHEET PAN CHICKEN DINNER WITH FENNEL AND OLVIES
Introduction
As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.
With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances.
Sheet Pan meals became a staple throughout my college years and into my early years in the corporate setting as well. Once I would get home from work I would start right away on heating my oven, and cutting my veggies. Once all of the components were on the sheet pan, I would throw it in the oven, and get a quick workout in during the cooking time (typically 30-40 minutes). This helped me to create a stress free routine while still meeting my goals.
One of my favorite sheet pan meals was this Chicken, Fennel, and Kalamata Olive Dish. The chicken is seasoned with rosemary, thyme, and oregano, creating a bounty of flavor in itself. The caramelized fennel, and sweet potatoes to accompany the juicy chicken so well in this dish that can easily be meal prepped for a few nights of meals.
Table of Contents
Ingredients
3Â large cloves garlic, crushed
1/3 cup olive oil
3 TBSPÂ freshly squeezed lemon juice
3/4 tsp sea salt
1 tsp fresh thyme
1Â lb Japanese sweet potatoes, peeled and cubed
1Â lb chicken breasts, sliced into strips
1Â large bulb fennel, sliced*
3/4 cup pitted olives (any variety, ensure they’re AIP compliant)
Ingredient Substitutions
Japanese Sweet Potatoes: The Japanese Sweet Potatoes are the white sweet potatoes you would find in the supermarket. They are slightly sweeter and starchier than the typical sweet potatoes that you would use, however, can easily be substituted or mixed with typical sweet potatoes if desired.
Chicken Breast: If desired, chicken thighs can also be used in this recipe.
How to Make the Sheet Pan Chicken
1. Preheat the Oven: Heat oven to 400F. Line a baking sheet with tin foil or spray with olive oil.
2, Create the Marinade: In a small bowl combine garlic, olive oil, lemon juice, sea salt and thyme.
3, Separate the Marinade into two Bowls: Toss the sweet potatoes with 1/4 of the marinade and place onto a parchment-lined baking sheet.
4. Bake the Sweet Potatoes: Bake for 10 minutes to give them a head start.
5. Marinate the Chicken: While the sweet potatoes bake, place the sliced chicken breasts into a bowl with fennel, and olives and cover with remaining 3/4 of the marinade.
6. Bake Chicken and Vegetables: After 10 minutes, add the chicken and vegetables to the pan(s) with the sweet potatoes. Bake for 15 to 20 minutes further, until chicken is cooked and everything has browned.
7. Serve and Enjoy!- Let the chicken rest for 5 minutes before serving. Plate the dish and enjoy!
Frequently Asked Questions
What ingredients can I substitute?
The Japanese Sweet Potatoes are the white sweet potatoes you would find in the supermarket. They are slightly sweeter and starchier than the typical sweet potatoes that you would use, however, can easily be substituted or mixed with typical sweet potatoes if desired. Also, if desired, chicken thighs can be used in place of chicken breasts for this recipe.
Storage Instructions
Preparing in advance:
To make your weeknight meal even easier, try cutting up all of the veggies in the beginning of the week and placing them in glass storage containers in the fridge. You can also create the marinade the night before or the morning of and let the chicken and vegetables marinade in the fridge until ready.
Refrigerator Storage Instructions:
Cooling:Â Allow the cooked sheet pan chicken with fennel and sausage to cool at room temperature for no more than 2 hours.
Storage containers:Â Transfer the cooled sheet pan meal to airtight containers or wrap it tightly with plastic wrap or aluminum foil. This helps preserve the flavors and prevents the absorption of odors from other foods in the refrigerator. These are my favorite containers.
Refrigerator temperature: Set your refrigerator to 40°F (4°C) or below to slow down bacterial growth and keep the food safe.
Storage duration:Â Consume the refrigerated chicken with fennel within 3-4 days for optimal quality and safety.
Freezer Storage Instructions:
Cooling:Â Allow the cooked sheet pan meal to cool to room temperature.
Portioning:Â Divide the food into meal-sized portions to facilitate faster and more even freezing.
Airtight packaging:Â Use airtight containers, heavy-duty freezer bags, or vacuum-sealed bags to package the chicken and veggies. Remove as much air as possible to prevent freezer burn. These are my favorite freezer bags.
Labeling:Â Clearly label each package with the contents and the date of freezing to help you keep track of how long the food has been in the freezer. These are my favorite labels for labeling the freezer bags.
Freezer temperature: Set your freezer to 0°F (-18°C) or below for optimal long-term storage.
Storage duration:Â Consume the chicken within 2-3 months for the best quality. While frozen food is safe to eat beyond this time, it may experience a decline in quality.
Thawing and Reheating Instructions:
Thawing:Â Thaw frozen dinner in the refrigerator. This slow, controlled thawing helps maintain the food's texture and safety.
Reheating: Reheat the thawed sheet pan meal thoroughly to an internal temperature of 165°F (74°C) before consuming. Use an oven or microwave for reheating, and ensure that the entire dish reaches the recommended temperature.
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