Lunch or Dinner

Sheet Pan Spiced Chicken, Carrots, and Lemon Yogurt Sauce

calories

of fiber

of sugar

of protein

Document

Yield

4 Servings

Serving Size

1 Serving

Total Time

Prep Time

Cook Time

Supplies

Ingredients

For the Rice, Carrots, and Chicken

Ingredients

Chicken breast, boneless and skinless (1 1/2 lb, boneless, skinless)

Carrots (1 lb, peeled and cut into 1/4-inch slices)

Lemon (1, halved)

Rice (1 cup of uncooked, double if for 4 people)

Olive oil (2 tsp)

Salt (2 tsp)

Garlic powder (2 tsp)

Smoked paprika (2 tsp)

Black pepper (1 tsp)

Oregano, dried (1 tsp)

For the Yogurt Sauce

Ingredients

Greek yogurt (5.3 oz, plain)

Cilantro, fresh (2 tbsp, finely chopped)

Olive oil (1 tbsp)

Black pepper (1/2 tsp)

Garlic powder (1/2 tsp)

Salt (1/2 tsp)

Directions

1

PREP: Preheat the oven to 400F. Prepare a large sheet pan.

2

PREP: Make the spice mix in a bowl.

2 ts salt
2 ts smoked paprika
2 ts garlic powder
1 ts ground black pepper
1 ts oregano

3

RICE: Prepare the rice in the InstaPot. (1 cup of uncooked for 2 people, 2 cups of uncooked for 4 people)

4

CARROTS: In a large bowl, toss to coat the carrots in 1 tablespoon of the olive oil and half of the spice mix. Transfer to the sheet pan.

5

CHICKEN: Add the chicken to the same bowl with another tablespoon of olive oil and the remaining spice mix. Toss to coat. Transfer to the sheet pan.

6

PREP: Spread out the chicken and carrots so nothing is overlapping on the sheet pan.

7

PREP: Add the lemon halves, face down, on each end of the sheet pan.

8

BAKE: Bake until the chicken reaches an internal temperature of 165F and the carrots are lightly crisp on the outside and fork tender, 25 to 30 minutes.

9

PREP: Prep the cilantro.

10

SAUCE: Add these to a bowl:

5.3 ounces plain Greek yogurt, cilantro
1 TB olive oil
1⁄2 ts ground black pepper
1⁄2 ts garlic powder
1⁄2 ts salt

11

SAUCE: Squeeze the roasted lemon halves into the bowl, then mix until evenly combined.

12

SERVE: Plate even servings of the cooked rice and top with carrots and chicken.

13

GARNISH: Add a dollop of the yogurt sauce on top and garnish with chopped cilantro.

Notes

If for 2 people, there will be left over chicken and carrots, and you can make extra rice later.

This is the link to the recipe I referenced to curate this version. I mostly tweak the ingredients and simplify the directions.

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