Moroccan Sheet Pan Chicken with Chickpeas and Vegetables
I was skeptical of sheet pan dinners for a long time. I just couldn’t see how you could throw everything onto a sheet pan, put it in the oven, and have it all come out perfectly. What I figured out, after some frustrating trial and error, is that it is all about the pairings. In this case, the carrots and the onions take about as long to cook as the chicken, which means you really can just throw it in the oven and go do something else like play with your kids or (gasp) enjoy a glass of wine!
Ingredients
- 2 cloves garlic minced, about 1 tsp.
- 1 tsp. fresh ginger grated
- 1 Tbsp. paprika
- 1 tsp. salt
- 1 1/2 tsp. curry powder
- 1 tsp. ground turmeric or use an extra ½ tsp. of curry powder
- 1 tsp. ground cinnamon
- 1/2 tsp. black pepper
- 4 boneless skinless chicken breasts (about 2 lbs.)
- 1 lb. carrots peeled and chopped into 1-inch pieces
- 1 red onion cut into 8 wedges
- 1/3 - 2/3 cup dried figs or use dates or prunes, roughly chopped
- 15 oz. canned chickpeas (garbanzo beans) (or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can) drained and rinsed
- 2 Tbsp. extra virgin olive oil
Instructions
- Preheat the oven to 425 degrees and grease a large baking sheet with olive oil or line it with parchment paper.
- In a large mixing bowl, combine the garlic, ginger, and all the dried spices and mix well.
- Add the chicken, vegetables, figs, and chickpeas, drizzle everything with the oil, and then using a large spoon, stir it thoroughly, so that all the vegetables, chicken, and chickpeas get coated in the spice mixture.
- Pour everything onto the baking sheet and arrange it so that it is all in an even single layer. If necessary, use two baking sheets.
- Bake for 20 – 25 minutes, or until the chicken is browned and cooked through and reaches an internal temperature of 165 degrees. (Meanwhile, prepare the couscous, if you are serving it.) Serve it immediately, refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions
- Add all ingredients to slow cooker, stirring well to combine. Cook on low for 4 - 5 hours or on high for 2-1/2 - 3-1/2 hours. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Instant Pot Directions
- Add 1 cup water or broth to the Instant Pot. In a large mixing bowl, combine the chicken, vegetables, figs, and chickpeas with the spice mixture and add the oil as directed. Put the contents in the steamer basket. Place the basket in the Instant Pot, then set to POULTRY setting or HIGH pressure for 10 minutes, then Natural Pressure Release for 10 minutes. (Click here for Instant Pot tips and a list of Scramble recipes that have IP conversions.)
Notes
Do Ahead or Delegate: Peel the garlic, grate the ginger, combine the spices, chop the carrots, onion, and dried fruit, combine all the ingredients in a large bowl or Ziploc bag and refrigerate until ready to use, or fully prepare and refrigerate or freeze the dish.
Scramble Flavor Booster: Add 1 tsp. ground cumin and/or 1 – 2 tsp. honey to the spice mixture, double all the spices, or serve with a hot sauce, such as a Tabasco or harissa.
Tip: To cut an onion into wedges, cut it in half lengthwise (from the root end to the tip), peel off the papery layers, and then cut each half into four pieces, so that you are left with 8 wedges.
Nutritional Information Per Serving (% based upon daily values): Calories 354, Total Fat: 8g, 11.5%; Saturated Fat: 1g, 6%; Cholesterol: 88mg, 29%; Sodium: 557mg, 23%; Total Carbohydrate: 29g, 9.5%; Dietary Fiber: 7g, 28.5%; Sugar: 10g; Protein: 40g
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