Sheet Pan Chicken and Chickpeas Recipe

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Cook Time: 30 minutes

Ingredients

This recipe yields 4 servings. Ingredient amounts are adjusted automatically, but cooking times and steps remain the same.

• 1/4 cup olive oil
• 1 tablespoon white sugar
• 1 tablespoon yellow or black mustard seeds
• 1 tablespoon ground turmeric
• 1 tablespoon ground cumin
• 1 teaspoon ground ginger
• 1 teaspoon ground coriander
• 3/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 1 pound skinless, boneless chicken thighs
• 1 pound carrots, sliced
• 1 red onion, cut into 1/2-inch wedges
• 1 (15 ounce) can garbanzo beans, rinsed and drained
• 1 tablespoon lime juice
• 1/4 cup fresh cilantro leaves
• 2 tablespoons toasted slivered almonds (optional)
• 1 lime, cut into wedges

Directions

1. Preheat your oven to 425F (220C). If desired, line a 10x15x1-inch baking pan with foil and set aside.
2. In a large mixing bowl, combine olive oil, sugar, mustard seeds, turmeric, cumin, ginger, coriander, salt, cinnamon, and cayenne pepper.
3. Add the chicken thighs, sliced carrots, red onion wedges, and garbanzo beans to the bowl. Gently toss everything together until well coated with the spice mixture.
4. Transfer the mixture to the prepared baking pan, spreading it evenly.
5. Roast uncovered in the preheated oven for 30-35 minutes, or until the chicken is cooked through and an instant-read thermometer inserted in the thickest part reads at least 165F (74C). The carrots should be tender and beginning to caramelize.
6. Remove from the oven and drizzle the lime juice over the chicken and vegetables.
7. Sprinkle with fresh cilantro and, if desired, toasted slivered almonds. Serve each portion with a lime wedge.

Nutrition Facts (per serving)

• Calories: 551
• Fat: 27g (34% DV)
• Saturated Fat: 5g (25% DV)
• Cholesterol: 138mg (46% DV)
• Sodium: 931mg (40% DV)
• Carbohydrates: 46g (17% DV)
• Dietary Fiber: 13g (46% DV)
• Total Sugars: 13g
• Protein: 37g (75% DV)
• Vitamin C: 17mg (19% DV)
• Calcium: 139mg (11% DV)
• Iron: 6mg (31% DV)
• Potassium: 890mg (19% DV)

*Percent Daily Values are based on a 2,000 calorie diet. Values may vary based on individual calorie needs.

History and Origin of Sheet Pan Chicken and Chickpeas

The concept of sheet pan meals has roots in practical, home-style cooking where efficiency and minimal cleanup were essential. Roasting chicken with legumes and vegetables on a single pan became popular in American kitchens in the late 20th century, inspired by Mediterranean and North African cooking traditions. Chickpeas, a staple in Middle Eastern and Mediterranean diets, were combined with spiced chicken to create a dish that is both nutritious and simple to prepare, reflecting the fusion of global flavors with modern convenience.

Regional Variations

While this recipe is commonly associated with American cuisine, regional variations exist. In the Mediterranean, you may find similar dishes using olive oil, cumin, and coriander, sometimes including preserved lemons or olives. North African versions might incorporate harissa or ras el hanout spices for more heat and depth. In Southern European households, sheet pan preparations often feature root vegetables like carrots, onions, and potatoes roasted alongside chicken or lamb, giving a heartier texture and slightly sweeter flavor profile.

Differences from Similar Dishes

Sheet pan chicken and chickpeas stands out from other roasted chicken dishes due to its use of chickpeas as a primary accompaniment, providing both protein and a creamy, nutty texture. Unlike chicken stews or tagines, it is not cooked with liquid and maintains a crisp, roasted exterior. Compared to simple roasted chicken with vegetables, this dish incorporates aromatic spices such as turmeric, cumin, coriander, and cinnamon, giving it a complex flavor profile that hints at Middle Eastern and North African influences.

Typical Serving Occasions

This meal is versatile and commonly served as a weeknight dinner or a casual family gathering dish. It is often accompanied by a fresh green salad or a side of couscous or rice. Its single-pan preparation makes it ideal for meal prep and buffet-style serving at small parties. Many home cooks enjoy pairing it with lime wedges and fresh cilantro, adding a bright, refreshing finish that balances the warm spices.

Interesting Facts

• Chickpeas, also known as garbanzo beans, have been cultivated for over 7,000 years and are rich in fiber, protein, and minerals.
• The technique of roasting all ingredients together enhances the flavors, as the spices coat both chicken and vegetables evenly and the chickpeas absorb aromatic oils.
• This dish reflects a modern sheet pan cooking trend that emphasizes minimal cleanup, efficiency, and one-pan meals without sacrificing taste.
• Using bone-in chicken or adding slivered almonds can provide textural contrast and extra depth of flavor.
• Adding a squeeze of lime or lemon at the end is a practice borrowed from Mediterranean cuisine, brightening rich and earthy roasted flavors.

FAQ about Sheet Pan Chicken and Chickpeas Recipe