Recipes

Garlic-Parmesan Chicken and Vegetable Sheet Pan Recipe

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Atkins Garlic-Parmesan Chicken and Vegetable Sheet Pan
7.6g
Net Atkins Count TM
Prep Time: 10 Minutes
Style:Indian
Cook Time: 20 Minutes
Phase: Phase 2
Difficulty: Easy
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
59g

Protein

21.9g

Fat

3.7g

Fiber

480cal

Calories

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INGREDIENTS

  • 1 1/2 lb Chicken Breast Filet, skinless
  • 12 oz Green Beans, snap, raw
  • 8 oz (85g) Baby Bella Mushrooms (Cremini, brown)
  • 12 each Cherry or Grape Tomato
  • 0 1/4 cup Olive Oil
  • 5 gram(s) Garlic, raw ( 1 clove= 3g; 1 teaspoon= 5g)
  • 0 1/2 tsp Salt
  • 0 1/4 tsp Black Pepper, ground
  • 1 oz Parmesan cheese, grated (1 cup= 100g)
  • 2 teaspoon Italian seasoning
  • 4 tsp Parsley, fresh, chopped

DIRECTIONS

  1. Preheat oven to 400°.
  2. Slice the chicken breasts to halve the thickness of each breast. You should end up with 4 filets that are no more than ¾-inch thick. Place on a sheet pan.
  3. Place green beans in a large bowl. Add quartered mushrooms, and halved tomatoes.
  4. In a small bowl, combine the olive oil, minced or pressed garlic, salt and pepper. Spread 1 teaspoon of the garlic oil on each side of each chicken breast. Drizzle remaining oil over the vegetables and toss to evenly coat. 
  5. In another small bowl, combine parmesan cheese and Italian seasoning. Sprinkle each side of each chicken breast slice with ½ tablespoon of parmesan mixture. If using a large sheet pan, arrange the vegetables around the chicken breasts, or spread in a single layer on a second sheet pan. Sprinkle remaining parmesan mixture over the vegetables.
  6. Bake for 15-20 minutes, until green beans are tender, and chicken is cooked through (reaching an internal temperature of 165°). Evenly divide the chicken and vegetables onto 4 plates (one breast section and about 1 cup of vegetables on each plate). Garnish each plate with 1 teaspoon chopped parsley and serve while hot.

Cooking Tip