Sheet Pan Chicken and Roasted Carrots with Cilantro Yogurt Sauce Recipe
This Sheet Pan Chicken and Roasted Carrots recipe combines tender boneless chicken breasts with perfectly roasted, slightly crisp carrots, all seasoned with a flavorful blend of garlic, Italian herbs, and smoked paprika. Topped with a bright, creamy cilantro-yogurt sauce and complemented by optional white or brown rice, this easy, one-pan meal is perfect for a healthy, satisfying weeknight dinner.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
Spice Mix
- 2 ½ teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 2 teaspoons smoked paprika
- 1 teaspoon kosher salt
- ¾ teaspoon freshly ground black pepper
Main Ingredients
- 4 tablespoons olive oil (divided)
- 1 pound carrots (about 5 medium carrots, peeled, cut in half then cut lengthwise into ¼-inch thick slices)
- 4 thin-sliced boneless skinless chicken breasts (about 1½ pounds)
- 1 lemon (halved)
- 3 cups white or brown rice (cooked, optional)
Sauce
- 5.3 ounces plain Greek yogurt (2% or nonfat)
- 1 tablespoon olive oil
- 2 tablespoons chopped cilantro (thick stems removed, plus additional for garnish)
- ½ teaspoon reserved spice mixture
- Juice of ½ roasted lemon (from the sheet pan)
Instructions
- Preheat Oven and Prepare Pan: Preheat the oven to 400 degrees F and line a large rimmed sheet pan with parchment paper for easy cleanup and to prevent sticking.
- Make the Spice Mix: In a small bowl, combine the garlic powder, Italian seasoning, smoked paprika, kosher salt, and black pepper. Set this spice mixture aside.
- Prepare the Carrots: In a large bowl, toss the peeled and sliced carrots with 2 tablespoons of olive oil and 2 teaspoons of the prepared spice mix. Spread the carrots evenly on the lined sheet pan, ensuring to leave some empty spaces for the chicken breasts.
- Reserve Spice for Sauce: Measure out and set aside ½ teaspoon of the spice mixture for later use in the yogurt sauce.
- Season the Chicken: Using the same large bowl, toss the chicken breasts with the remaining 2 tablespoons of olive oil and the rest of the spice mix except the reserved ½ teaspoon. Place the seasoned chicken and lemon halves in the empty spots on the sheet pan among the carrots.
- Bake: Place the sheet pan in the oven and bake for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165 degrees F and the carrots are fork-tender with a slightly crisp exterior.
- Cook Rice and Prepare Sauce: While the chicken and carrots bake, prepare the rice according to package instructions if using. In a small bowl, combine the Greek yogurt, 1 tablespoon olive oil, chopped cilantro, and the reserved ½ teaspoon spice mixture. Mix until smooth and refrigerate until ready to serve.
- Finish and Rest: When done, remove the sheet pan from the oven and let it rest for about 5 minutes so the lemons cool enough to handle. Squeeze juice from one half of the roasted lemon over the chicken for bright flavor.
- Mix the Sauce: Remove the yogurt sauce from the fridge, squeeze the juice of the other half of the roasted lemon into it, and stir well to combine for a tangy finish.
- Serve: Plate the chicken and roasted carrots, optionally alongside cooked rice. Add a dollop of the cilantro yogurt sauce on top and garnish with extra cilantro for a fresh and vibrant presentation.
Notes
- For best results, use thin-sliced chicken breasts to ensure even cooking and prevent dryness.
- Carrots can be cut thinner or thicker based on preference; adjust roasting time accordingly.
- The yogurt sauce can be made ahead and stored in the refrigerator for up to 2 days.
- If you prefer, substitute the cilantro in the sauce with parsley for a different but equally fresh flavor.
- Use parchment paper to avoid clean-up and help with easy lifting of roasted vegetables and chicken.
- Ensure chicken reaches 165°F internal temperature using a meat thermometer for safe consumption.
