Sheet Pan Chicken Parm with Roasted Vegetables (Lower Calorie)
Sheet Pan Chicken Parm with Roasted Vegetables (Lower Calorie)
Ingredients
For the Roasted Vegetables
- 1 pound zucchini, diced into 1/2-inch pieces
- 3/4 pound yellow squash, diced into 1/2-inch pieces
- 1 sweet potato, large, peeled and diced into 1/2-inch pieces
- 5 ounces carrots, peeled and sliced into 1/4-inch rounds
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
For the Chicken Parm
- 4 boneless, skinless chicken breasts, medium, about 2 1/4 pounds total
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 1/2 teaspoon garlic powder
- 3/4 cup marinara sauce
- 2/3 cup low-fat cottage cheese
- 1/2 cup Parmigiano Reggiano, freshly grated
Instructions
- 1
Preheat your oven to 425°F. Line a large sheet pan with parchment paper.
⏱️ 5 min•🌡️ 425
- 2
In a large mixing bowl, combine the diced zucchini, yellow squash, sweet potato, and sliced carrots.
⏱️ 5 min
- 3
Drizzle the vegetables with olive oil, then season generously with kosher salt, black pepper, garlic powder, dried oregano, and red pepper flakes. Toss thoroughly until all vegetables are evenly coated.
⏱️ 5 min
- 4
Spread the seasoned vegetables in a single layer on the prepared sheet pan. Roast in the preheated oven for 40 to 50 minutes, or until tender and slightly caramelized.
⏱️ 45 min•🌡️ 425
- 5
Carefully switch the oven to broiler setting (if available, keep at 425°F). Broil the vegetables for an additional 5 to 10 minutes, watching closely, until they achieve a nice char.
⏱️ 7 min•🌡️ 425
- 6
Remove the roasted vegetables from the sheet pan and transfer them to a serving bowl. Set aside.
⏱️ 2 min
- 7
Place the chicken breasts on the same parchment-lined sheet pan (no need to change the parchment). If chicken breasts are very thick, place another sheet of parchment on top and flatten them slightly with a rolling pin or the bottom of a heavy pan to an even thickness. Season both sides of the chicken with kosher salt, black pepper, and garlic powder.
⏱️ 5 min
- 8
Bake the chicken breasts in the 425°F oven for 20 to 25 minutes, or until cooked through and an internal temperature of 165°F is reached.
⏱️ 22 min•🌡️ 425
- 9
Carefully remove the sheet pan from the oven. Top each cooked chicken breast with an even layer of marinara sauce, followed by low-fat cottage cheese, and then a sprinkle of freshly grated Parmigiano Reggiano.
⏱️ 3 min
- 10
Return the sheet pan to the oven and broil for 5 to 10 minutes, or until the cheese is melted, bubbly, and lightly browned.
⏱️ 7 min•🌡️ 425
- 11
Remove the Sheet Pan Chicken Parm from the oven and let it rest for a few minutes. Slice the chicken breasts into desired portions. Serve the chicken over the reserved roasted vegetables. This dish is excellent for meal prepping into individual containers.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Sheet Pan Chicken Parm with Roasted Vegetables (Lower Calorie)
Ingredients
For the Roasted Vegetables
- 1 pound zucchini, diced into 1/2-inch pieces
- 3/4 pound yellow squash, diced into 1/2-inch pieces
- 1 sweet potato, large, peeled and diced into 1/2-inch pieces
- 5 ounces carrots, peeled and sliced into 1/4-inch rounds
- 1 tablespoon olive oil
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
For the Chicken Parm
- 4 boneless, skinless chicken breasts, medium, about 2 1/4 pounds total
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
- 1/2 teaspoon garlic powder
- 3/4 cup marinara sauce
- 2/3 cup low-fat cottage cheese
- 1/2 cup Parmigiano Reggiano, freshly grated
Instructions
- 1
Preheat your oven to 425°F. Line a large sheet pan with parchment paper.
⏱️ 5 min•🌡️ 425 - 2
In a large mixing bowl, combine the diced zucchini, yellow squash, sweet potato, and sliced carrots.
⏱️ 5 min - 3
Drizzle the vegetables with olive oil, then season generously with kosher salt, black pepper, garlic powder, dried oregano, and red pepper flakes. Toss thoroughly until all vegetables are evenly coated.
⏱️ 5 min - 4
Spread the seasoned vegetables in a single layer on the prepared sheet pan. Roast in the preheated oven for 40 to 50 minutes, or until tender and slightly caramelized.
⏱️ 45 min•🌡️ 425 - 5
Carefully switch the oven to broiler setting (if available, keep at 425°F). Broil the vegetables for an additional 5 to 10 minutes, watching closely, until they achieve a nice char.
⏱️ 7 min•🌡️ 425 - 6
Remove the roasted vegetables from the sheet pan and transfer them to a serving bowl. Set aside.
⏱️ 2 min - 7
Place the chicken breasts on the same parchment-lined sheet pan (no need to change the parchment). If chicken breasts are very thick, place another sheet of parchment on top and flatten them slightly with a rolling pin or the bottom of a heavy pan to an even thickness. Season both sides of the chicken with kosher salt, black pepper, and garlic powder.
⏱️ 5 min - 8
Bake the chicken breasts in the 425°F oven for 20 to 25 minutes, or until cooked through and an internal temperature of 165°F is reached.
⏱️ 22 min•🌡️ 425 - 9
Carefully remove the sheet pan from the oven. Top each cooked chicken breast with an even layer of marinara sauce, followed by low-fat cottage cheese, and then a sprinkle of freshly grated Parmigiano Reggiano.
⏱️ 3 min - 10
Return the sheet pan to the oven and broil for 5 to 10 minutes, or until the cheese is melted, bubbly, and lightly browned.
⏱️ 7 min•🌡️ 425 - 11
Remove the Sheet Pan Chicken Parm from the oven and let it rest for a few minutes. Slice the chicken breasts into desired portions. Serve the chicken over the reserved roasted vegetables. This dish is excellent for meal prepping into individual containers.
⏱️ 5 min