Mighty Recipes: Sheet Pan Chicken Thighs and Veggies

After a long day of work, the last thing I want to do is spend forever and a day making myself dinner. Living with fibromyalgia, myofascial pain syndrome and general chronic pain, the idea of standing at my kitchen counter for more than fifteen minutes at the end of the day sounds absolutely dreadful. It feels much easier to drive somewhere for a ready-to-eat meal instead.

Here’s the thing though. Sometimes, I don’t want a burger and fries. Sometimes, it’s nice to have a meal made in my home, the way I want it done. Sometimes, driving to pick up food, waiting in line and then driving home just to eat it isn’t even worth it because that’s exhausting too.

So that became the riddle that I wanted to solve. How do I find a way to make cooking a meal easier for someone like me? That’s how I got to this recipe. This chicken thighs with veggies recipe is my go-to weeknight meal! Essentially, all you have to do is dump everything onto a sheet pan and let it bake. It’s as easy as that.

Not everyone with chronic illness is the same. On a bad flare day, sometimes easier is better. I picked vegetables that worked for me on a medium day when I’m not necessarily feeling good, but I’m also not feeling bad. Baby carrots are pretty straightforward and Brussels sprouts only require chopping off the ends and rinsing a little.

If you want to change this recipe up a bit, I would recommend a few alternatives. On a good day, maybe you use some red potatoes that require scrubbing instead of sprouts that just require rinsing. On a bad day, maybe you use asparagus since all you need to do is snap off the ends. It’s even OK to limit this recipe to just one vegetable if two seems like too much for you.

This recipe costs around $10 to make, though it may cost more or less depending on where you live. It’s a healthy meal that only takes 10 minutes to prep.

I used olive oil, but another fat such as coconut oil could work as well. Chicken breasts are a healthier option compared to chicken thighs, though those will cook differently in the oven so you’ll want to keep an eye on it.

Once prepped and in the oven, all you have to do is sit back and relax while it cooks. When it’s done, share with your family or save the leftovers for later. Either way, it’s a great weeknight meal that is quick to make and delicious to eat!

Check out the step by step recipe below:

Sheet Pan Chicken Thighs and Veggies

Serves: 2-4

Prep Time: 10 Minutes

Cook Time: 35-40 Minutes

Oven Temp: 400

Tools: Sheet Pan, Gallon Storage Bag

Ingredients:

• 4 Bone-In, Skin-On Chicken Thighs
• 12 oz Brussels Sprouts
• 16 oz Baby Carrots
• 1-2 Tbs Coking Oil
• Salt to Taste
• Pepper to Taste
• Dried Herbs (Optional)

Directions:

1. Preheat oven to 400 degrees.
2. Cut ends off Brussels sprouts, then rinse.
3. Put chicken thighs, Brussels sprouts and baby carrots in a storage bag. (If easier, use a large bowl instead.)
4. Pour in enough cooking oil to coat the chicken and vegetables. Add enough salt and pepper to coat as well. (If desired, you can add dried herbs at this point.)
5. Seal the bag and gently maneuver everything around so chicken and vegetables are evenly coated.
6. Open the bag and dump the contents onto an ungreased non-stick sheet pan. Make sure to turn over the chicken thighs so the skin side faces up.
7. Bake on lower rack for 35-40 minutes.
8. Optional: Move sheet pan to upper rack and turn oven on broil. Keep cooking for 2-3 minutes until skin is crispy.
9. Remove from oven and serve.

Want more tips on cooking while living with a chronic condition? Check out some of these other helpful articles:

• 21 Products That Can Make Cooking Easier if You Have a Chronic Illness or Disability
• 10 Easy Instant Pot and Slow Cooker Recipes You Can Make Tonight
• 11 Food Bloggers Who Live With Chronic Illness
• 21 Hacks That Can Make Cooking With Chronic Pain Easier