This Sheet Pan Rooster and Asparagus recipe is nice for meal prep. It’s Whole30 accepted and is prepared in lower than half-hour!
Substances and substitutions
- Olive oil – use any impartial oil instead of olive oil. Canola oil, grape seed oil or avocado oil can be utilized.
- Lemon juice – use contemporary or bottled lemon juice on this recipe or lime juice when you’re in a pinch.
- Garlic – use contemporary or jarred minced garlic. Garlic powder would additionally work.
- Parsley – dried or contemporary parsley is greatest, however cilantro is the subsequent greatest substitute.
- Rosemary – thyme, oregano or one other herb of selection would all work right here.
- Child potatoes – any variation of child potatoes will work. You too can cube an even bigger potato of selection into smaller items.
- Rooster cutlets – use hen breasts which were finely minimize into half or hen thighs when you desire a juicier minimize of meat.
- Asparagus – use any root vegetable or inexperienced of your selection.
- Salt & pepper – to style.
The way to make this recipe
- Make the lemon combination.
- Toss the newborn potatoes and hen within the lemon combination.
- Bake for quarter-hour.
- Add the asparagus to the pan.
- Bake for one more 8-10 minutes.
- Serve and revel in!
What kind of hen and asparagus ought to I take advantage of?
In order for you this meal to be as wholesome as doable, I like to recommend utilizing hen breasts. That being mentioned, any kind of boneless, skinless hen can be utilized to make this recipe. When selecting what kind of asparagus to make use of, inexperienced, purple and white asparagus are all nice decisions.
In the event you’re on a Whole30 food regimen, it’s possible you’ll need to keep away from purple asparagus. Though it has a deliciously candy and fruity flavour, purple asparagus has the next sugar content material than white and inexperienced asparagus.
Whatever the color, for this hen and asparagus recipe, select asparagus stalks which can be medium in width. If the stalks are too thick, the asparagus might not fully cook dinner via. In the event that they’re too skinny, they could overcook, turning into mushy and stringy.
Often Requested Questions
Storing and reheating
This easy hen recipe works fantastically as leftovers and is ideal for weekly meal prep lunch and dinners.
Earlier than refrigerating the dish, make certain that it has cooled to room temperature after which place in glass meal prep containers. I desire glass meal prep bowls as a result of they’re already microwave-safe so it is only a matter of eradicating it from the fridge, taking off the lid and popping into the microwave for two minutes or till absolutely warmed.
When reheating within the microwave, ensure to sprinkle some water over high of the hen in order that it does not dry out! They’ll preserve within the fridge for as much as 5 days so they’re excellent in your weekly meal prep.
Freezing this recipe
Be happy to freeze this recipe in batches if you want, however I like to recommend making it contemporary and sticking to storing this recipe within the fridge. The asparagus and potatoes might lose their texture after defrosting. That being mentioned, any leftover hen will freeze very well.
To freeze cooked hen, remember to enable it time to chill down earlier than transferring it to freezer-safe storage luggage or containers. As soon as frozen, the hen will final within the freezer for as much as 3 months.
To reheat, thaw within the fridge in a single day after which microwave for 1-2 minutes. Sprinkle some water over high the hen to make sure it does not dry out or have that leftover hen style.
Extra hen sheet pan dinners
- Sheet Pan Rosemary Rooster
- Sheet Pan Greek Rooster Meal Prep Bowls
- Sheet Pan Bruschetta Rooster
- Oven Baked Rooster Cutlets
Meal prep instruments for this recipe
- Seize some glass meal prep bowls when you plan on turning the hen and asparagus recipe into your weekly lunches.
- I get all my free-range hen from Butcher Field, conveniently delivered to me frozen.
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