Roasted Lemon Chicken and Green Beans Sheet Pan Meal (Video)
This Roasted Lemon Chicken and Green Beans Sheet Pan Meal is an easy and delicious dinner that’s low-carb, Keto, low-glycemic, gluten-free, Paleo, Whole 30, dairy-free, and South Beach Diet Phase One!Check out Sheet Pan Meals for more recipes like this one!
Watch the video to see if you might want to make
Roasted Lemon Chicken and Green Beans Sheet Pan Meal.
A few weeks ago I made aRoasted Asian Salmon and Green Beans Sheet Pan Mealthat I was completely smitten with. And because I love roasted green beans so much, I started thinking about what else would work with green beans in a sheet pan meal.
For this Roasted Lemon Chicken and Green Beans Sheet Pan MealI ended up using bone-in and skin-on chicken thighs to roast with the beans, and when I tested out this recipe withKara, we used a few techniques that really added flavor, like marinating the chicken for a little while before we cooked it, crisping the beans in ice water while the chicken marinates, and brushing the beans with some reserved marinade with lemon zest added when we added them to the sheet pan.
This was definitely another winner for an easy sheet pan meal that the whole family will enjoy! If you can find a grocer that does a good job of trimming the chicken thighs, that will make this meal easier to prepare, and in Utah Harmons does a beautiful job with chicken, so that’s where I got the beautifully-trimmed chicken you see in these photos. (No, they are not paying me to say that.)
And this amazing sheet pan meal with chicken and green beans is not only low-carb, gluten-free, and South Beach Diet friendly like most of my recipes, but it’s also Paleo and Whole 30 approved; enjoy!
Mix olive oil, lemon juice, dried thyme, Spike Seasoning(or another all-purpose seasoning that good with chicken), salt, and pepper to make the marinade. Save 3 T marinade for later. (We started out with a larger amount of marinade than we ended up needing, which is why it looks like to much in these photos.)
Put the rest of the marinade in a Ziploc bag with the chicken thighs and let chicken marinate 30 minutes in the fridge (or longer if you start dinner earlier.) While chicken marinates, soak green beans in the salad spinner in ice water to crisp them.
After 30 minutes, preheat the oven to 425F/220C, drain chicken, and let the chicken come to room temperature while the oven heats. Roast chicken 20 minutes.
Stir the lemon zest into the reserved marinade. Push the chicken over to the edge of the sheet pan and add the beans; then brush beans with the reserved marinade with the lemon zest added and bake 20 minutes more. You might want to check with an instant-read meat thermometer to be sure the chicken is done after that long if your chicken pieces are thick.
Serve hot and enjoy. This would be great with The Best Easy Cauliflower Rice with Garlic and Green Onion for a meal that’s low-carb, gluten-free, Paleo, Whole 30, and South Beach Diet Phase One.
More Tasty Ideas for Chicken:
Chicken Recipes Index Page ~ Slow Cooker or Pressure Cooker
Marinate-All-Day Greek Lemon Chicken ~ Kalyn’s Kitchen
Easy Low-Carb Chicken Stir-Fry ~ I Breathe I’m Hungry
Low-Carb Pepperoni Pizza Chicken Bake ~ Kalyn’s Kitchen
Roasted Lemon Chicken and Green Beans Sheet Pan Meal
- 6 large bone-in, skin-on chicken thighs
- 1 lb. fresh green beans
Marinade/Cooking Sauce Ingredients:
- 1/3 cup extra-virgin olive oil
- 1/3 cup lemon juice (I used my fresh-frozen lemon juice. If you’re squeezing fresh lemons, be sure to zest one lemon first before you juice it.)
- 2 tsp.Spike Seasoning(or another all-purpose seasoning blend that’s good on chicken)
- 1/2 tsp. dried thyme
- salt and fresh ground pepper to taste
- zest of one lemon
- Trim all chicken pieces well, leaving some skin covering the top of the piece, but removing most of the skin and extra fat deposits on the back side. (I use kitchen shears to do this, but if you can find a store where the chicken is well-trimmed when you buy it, that makes it a lot easier.)
- Mix olive oil, lemon juice, Spike Seasoning, dried thyme, salt, and pepper to make the marinade. Reserve 3 tablespoons of marinade (to be mixed with the lemon zest later) and put the chicken and rest of the marinade in a Ziploc bag or plastic container with a snap-tight lid.
- Let chicken marinate in the fridge for 30 minutes (or longer if you start dinner early.)
- While chicken marinates, trim both ends of the green beans and put beans in ice water to crisp the beans. (I do this in the salad spinner so it’s easy to spin beans dry but you can crisp beans in a bowl of ice water and drain in a colander if you don’t have a salad spinner.)
- When you’re ready to cook, drain the chicken in a colander placed in the sink and put chicken on a large baking sheet that you’ve sprayed with non-stick spray. Let chicken come to room temperature while you preheat the oven to 425F/220C.
- When the oven is ready, roast the chicken for 20 minutes.
- While chicken cooks, zest the lemon (or use the lemon zest you got earlier if you were using fresh lemons for juice). Add lemon zest to the reserved marinade.
- After 20 minutes, take chicken out of the oven and push it over to the edges of the baking sheet to make room for the beans. Put beans on the baking sheet and brush with the reserved marinade you added the lemon zest to.
- Cook the chicken and beans for 20 minutes more. If your chicken pieces are large, you might want to test with an instant-read meat thermometer to be sure the chicken has reached the safe temperature of 165F/75C. Serve hot.
This recipe created by Kalyn and Kara.All images and text ©
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This tasty meal is completely low-carb, low-glycemic, gluten-free, and South Beach Diet friendly and would also be suitable for Paleo or Whole 30 eating plans.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.