RecipesFrom the test kitchen
Sheet Pan Chicken and Broccoli
One pan, two star ingredients, and about 40 grams of protein per serving. This is the weeknight dinner that earns its spot on repeat.
Method
- 1
Heat the oven to 425 F and set a rack in the middle. Line a large rimmed sheet pan with parchment or leave it bare for better browning.
- 2
In a large bowl, toss the chicken chunks with 1 1/2 tablespoons of the olive oil, the minced garlic, paprika, 1/2 teaspoon salt, and the black pepper until every piece is coated.
- 3
In the same bowl (no need to wash it), toss the broccoli florets with the remaining 1 1/2 tablespoons olive oil and 1/2 teaspoon salt.
- 4
Spread the broccoli over the sheet pan first, then nestle the chicken pieces among the florets in a single layer. Crowding causes steaming, so use two pans if yours is small.
- 5
Roast for 20 to 25 minutes, tossing once at the halfway mark, until the chicken reaches 165 F inside and the broccoli edges are browned and crisp.
- 6
Pull the pan from the oven and squeeze the lemon halves over everything while it is still hot.
- 7
Rest 3 minutes, then divide among four plates and serve.
Why this scores well
Original analysis by NutriVerdict
On our Nutrient Density Score, raw broccoli scores 96, near the top of the vegetable pool, packing fiber, vitamin C, and potassium into just 34 calories per 100 grams. Skinless raw chicken breast scores 74 and is the workhorse here: 22.5 grams of protein per 100 grams at only 120 calories, which is what pushes each serving to roughly 40 grams of protein. Raw garlic (80) and paprika (98) add flavor with real micronutrient weight instead of empty calories, and a squeeze of raw lemon juice (90) brightens the pan for almost nothing. Olive oil scores 34 because it is pure fat by definition, but three tablespoons across four servings is a measured dose that helps the paprika bloom and the broccoli crisp.
Tips
- Cut the chicken and the broccoli to matching sizes. Pieces around 1 1/2 inches cook through in the same window, so nothing is dry or raw.
- For meal prep, portion into four containers straight off the pan. It reheats well for 3 days, and the broccoli holds its texture better than most roasted vegetables.
- Want more heat? Add 1/4 teaspoon crushed red pepper with the paprika. The garlic and lemon still carry the flavor.
Note: This is food, not medical advice. The plate is built on lean protein from chicken breast plus fiber, vitamin C, and potassium from a big pile of broccoli, with olive oil as the only added fat. Pairing a high-protein, moderate-calorie main with a 96-scoring vegetable is one of the easiest ways to make a weeknight dinner dense in nutrients without any fuss.
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