Sheet-Pan Moroccan Chicken with Beans

Sheet-Pan Moroccan Chicken with Beans

Source: ontariobeans.ca

Yield: 6 servings

Nutrition (1 serving)

Calories 892;
Protein 55.6 g;
Total Fat 40 g;
Saturated Fat 8.9 g;
Trans Fat 0.1 g;
Carbohydrates 78 g;
Fibre 13 g;
Sugar 12.1 g;
Cholesterol 231 mg;
Sodium 1399 mg;
Vitamin A 548 RE;
Vitamin C 20 mg;
Calcium 141 mg;
Iron 7.8 mg;
Qty.Ingredient
Marinade
¼ cupolive oil60 mL
Juice of one lemon
2cloves garlic, crushed2
2 tbspbrown sugar30 mL
4 tsppaprika20 mL
2 tspcumin10 mL
1 tspeach cinnamon, ground ginger, salt and black pepper5mL
8boneless, chicken thighs8
2medium sweet onions, halved and quartered2
19 oz1 can Romano beans (cranberry beans), drained and rinsed540 mL
1 lbbaby potatoes, halved454 g
½ lbbaby carrots226 g
1 cup Greek-Style pitted olives250 mL
1 tbspolive oil15 mL
1 tspeach salt and fresh cracker pepper5 mL
2 cups quinoa, cooked as per package directions500 mL
⅓ cupfinely chopped parsley80 mL

A healthy dinner of chicken thighs, onion, olives, baby potatoes and cranberry beans are seasoned with a blend of Moroccan spices, spread onto one sheet pan, and baked for a simpler weeknight meal.

Prep Time: 30+ minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes+

Directions:

  1. In a small bowl add marinade ingredients, whisk to combine.
  2. In a large ziplock bag, add chicken thighs and marinade; seal and massage with your hands to ensure chicken is covered; refrigerate for 30 minutes or overnight.
  3. Preheat oven to 400ºF (205ºC).
  4. Line a large rimmed baking sheet with foil. Add onion, cranberry beans, potatoes, carrots and olives. Drizzle with oil, add salt and pepper; lightly toss to coat. Remove chicken from marinade and arrange on baking sheet; discard remaining marinade.
  5. Bake for 45 minutes, or until chicken reaches an internal temperature or 165ºF (75ºC).
  6. Serve over cooked quinoa and sprinkle with parsley.

Tips:

  • To reduce sodium content, use no salt added canned cranberry beans
  • To further reduce sodium content, limit salt amount to ½ tsp (2 mL)
  • To further reduce sodium content, limit the salt amount to ½ tsp (2 mL) and omit the olives.
  • To reduce the calories and fat per serving, use skinless chicken thighs.