Make dinner even easier with sheet pan dinners and I’ve got the perfect one for you to try first! This Sheet Pan Cajun Chicken with Vegetables can easily be customized with flavors you love, using the same cooking process.
September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families.
The busy demands of modern life often come at the expense of family mealtime at home. Family meals eaten at home have been proven to benefit the health and wellness of children and adolescents. They have also been shown to fight obesity, substance abuse and to make families stronger—creating a positive impact on our communities and our nation as a whole.
According to a 2013 Harris poll, only 30 percent of American families share dinner every night.
Family meals were a big part of my life growing up. Even with my sisters and I involved in different activities, my family made it a point to get together around the table for family meals.
Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and weights, and less risky behavior. (source)
When I go home to have family dinner, I soak that feeling in. Since I’ve moved out, I still try and get home for family dinner at least once a week. It’s a time where we all catch up on each other lives over a delicious home cooked meal. There are always lots of laughs. Charlie (our dog) knows exactly when our dad gets up from the table he can slide in for a few bites from my plate.
I’m excited to share family meals with my own family one day.
Sheet pan dinners are easily customizable. Choose a protein and some veggies, plus a seasoning blend you like. For this sheet pan dinner, I tried a Cajun spice blend. I liked the extra little kick it gave the dish and it was delicious on the cauliflower.
The best part about sheet pan dinners – only one pan to clean up! Can’t beat that! Plus, if you have leftovers, pack it for lunch. Looking to mix it up? Try serving over a bed of greens or quinoa.
- ¼ cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons Cajun spice blend
- 2 tablespoons garlic, minced
- 1 lb. boneless skinless chicken breast (4 pieces)
- 12 oz (1½ cups) green beans, trimmed
- 3 cups cauliflower (1 large head), cut into florets
- 1 (12 oz.) jar roasted red peppers, drained and chopped
- Preheat oven to 450 degrees F.
- In a small bowl, whisk together the olive oil, lemon juice, Cajun spice blend, and garlic. Set aside.
- Evenly spread the green beans, cauliflower, and roasted red peppers on the baking sheet. Drizzle 2 tablespoons of marinade over the vegetables and toss until combined. Cook in the oven for 15 minutes.
- Add chicken to the marinade and let marinate for 15 minutes.
- Remove vegetables from the oven and nestle the pieces of chicken between the vegetables onto the pan. Bake for an additional 15-20 minutes until internal temperature of the chicken reaches 165 degrees F and vegetables are tender.
Did you make this recipe? Tag @rdeliciouskitchen on Instagram or send me a picture, I’d love to see!
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Recipe created for Living Plate Pro meal plans.