Your Recipe

Sheet Pan Parmesan Chicken and Veggies

Zutat  Menge  Kalorien 
Brokkoli, roh 76g 26kcal
Paprika, roh, gelb, süß 10g 3kcal
Kartoffeln, roh, Fruchtfleisch und Schale, rot 213g 149kcal
Bohnen Grün, roh 226.796g 70kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 681g 817kcal
Olivenöl 42g 371kcal
Petersilie getrocknet 1.6g 5kcal
Oregano getrocknet 3g 8kcal
Knoblauchpulver 1.55g 5kcal
Paprika 2.3g 6kcal
Mayonnaise, normal 110g 748kcal
Ketchup[pl:]Keczup 68g 69kcal
Käse, Parmesankäse, gerieben 100g 421kcal
Meersalz 1.5g 0kcal
Semmelbrösel 84g 332kcal
Schwarzer Pfeffer, gemahlen 0.7g 2kcal

Recipe Instructions:

Ingredients
1 tablespoon dried oregano

1 tablespoon dried parsley

1 teaspoon paprika

½ teaspoon garlic powder

¼ teaspoon seasoned salt, or to taste

¼ teaspoon ground black pepper, or to taste

½ pound fresh green beans, trimmed

1 small red potato, diced

1 sweet bell pepper, chopped

1 cup broccoli florets, chopped

1 tablespoon minced garlic

3 tablespoons olive oil

⅓ cup all-purpose flour

4 tablespoons butter, melted

1 cup panko bread crumbs

1 cup freshly grated Parmesan cheese, divided

1 ½ pounds skinless, boneless chicken breasts, pounded flat

Optional Dipping Sauce:

½ cup mayonnaise

¼ cup ketchup

½ teaspoon garlic powder

¼ teaspoon Worcestershire sauce

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Directions
Preheat the oven to 400 degrees F (200 degrees C). Line a sheet pan with parchment paper.

Combine oregano, parsley, paprika, garlic powder, seasoned salt, and pepper in a small bowl.

Place green beans, potato, bell pepper, broccoli, and garlic on the prepared sheet pan. Drizzle olive oil on top and sprinkle with 1/2 of the seasoning mix; toss to coat. Spread vegetables on one side of the pan.

Place flour in a bowl. Place melted butter in a second bowl. Combine panko, 2/3 cup Parmesan cheese, and the remaining 1/2 of the seasoning mix in a third bowl.

Remove any excess fat from chicken breasts and slice into 1 1/4 inch strips. Coat chicken strips in flour, then dredge in melted butter, and then dip in the Parmesan-panko mixture until heavily coated. Place on the empty half of the sheet pan and sprinkle with any remaining Parmesan-panko mixture, pressing onto the chicken.

Bake in the preheated oven for 10 minutes. Remove from the oven, flip chicken strips, stir the veggies, and return to the oven. Bake until chicken juices run clear and veggies are crisp-tender, 10 to 15 minutes. An instant-read thermometer inserted into the center of the chicken should read at least 165 degrees F (74 degrees C).

While the chicken is baking, whisk together mayonnaise, ketchup, garlic powder, and Worcestershire sauce.

Remove chicken and veggies from the oven. Toss veggies with remaining Parmesan cheese. Serve with dipping sauce.

Nährwertangaben 
Portionsgröße  270 g | ml
Menge pro Portion  505
2114
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 29g 38%
Gesättigte Fettsäuren  6.6g 33%
Natrium 777mg 34%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  3.1g 11%
Zucker  5.4g
Protein  35g 69%
Vitamin D 0mcg 0%
Kalzium 218mg 17%
Eisen  2.4mg 13%
Kalium 785mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 84.025 mcg 9%
Thiamin [B1] 0.323 mg 27%
Riboflavin [B2] 0.418 mg 32%
Niacin [B3] 12.875 mg 80%
Pantothensäure [B5] 2.17 mg 43%
Vitamin B6 1.131 mg 67%
Cobalamin [B12] 0.534 mcg 0%
Folat [B9] 64.716 mcg 0%
Vitamin C 21.913 mg 24%
Vitamin D 0.037 mcg 0%
Vitamin E 2.935 mg 20%
Vitamin K 83.984 mcg 70%
Betain 8.225 mg 0%
Cholin 120.196 mg 22%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.5 g 9%
Sugars 5.4 g 11%
Ballaststoffe  3.1 g 11%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 20.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.65 g 0%
Arginin 1.923 g 0%
Asparaginsäure 2.871 g 0%
Cystein 0.333 g 0%
Glutaminsäure 4.718 g 0%
Glycin 1.274 g 0%
Histidin 1.036 g 0%
Isoleucin 1.41 g 0%
Leucin 2.376 g 0%
Lysin 2.629 g 0%
Methionin 0.731 g 0%
Phenylalanin 1.214 g 0%
Prolin 1.1 g 0%
Serin 1.172 g 0%
Threonin 1.289 g 0%
Tryptophan 0.369 g 0%
Tyrosin 1.03 g 0%
Valin 1.519 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 218.12 mg 17%
Kupfer 0.19 mg 21%
Fluorid 8.93 mcg 0%
Eisen  2.39 mg 13%
Magnesium 69.1 mg 16%
Mangan 0.4 mg 17%
Phosphor 426.49 mg 34%
Kalium 784.65 mg 17%
Selen 36.61 mcg 67%
Natrium 777.5 mg 34%
Zink 2.06 mg 19%
andere
Nährstoff Menge  DV
Wasser 176.198 g 0%
Asche 4.439 g 0%