Sheet Pan Italian Herb Chicken and Seasoned Harvest Vegetables
Tender chicken breast roasted on a single sheet pan with a colorful, pre-seasoned medley of Brussels sprouts, sweet potato, broccoli, red onion, and zucchini. A satisfying, low-stress dinner designed to keep mealtime simple for a busy household.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat and Prep: Preheat your oven to 400°F (204°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Preheat and Prep
- 01
Preheat and Prep
Preheat and Prep: Preheat your oven to 400°F (204°C). Line a large rimmed baking sheet with parchment paper or aluminum foil for easy cleanup.
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Season the Chicken
Season the Chicken: Pat the chicken breast dry with a paper towel. Rub both sides with half of the olive oil, then season evenly with the Italian seasoning, garlic powder, salt, and black pepper.
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Arrange the Ingredients
Arrange the Ingredients: Place the seasoned chicken breast on one side of the prepared baking sheet. On the other side, spread the frozen seasoned vegetable blend in a single, even layer to ensure they roast rather than steam. Drizzle the remaining olive oil over the vegetables and toss gently if needed.
Ready when: everything is assembled and ready to enjoy
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Bake
Bake: Place the sheet pan on the middle rack of the preheated oven. Bake for 20 to 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) at its thickest part and the vegetables are tender with lightly browned edges.
Look for: the chicken reaches an internal temperature of 165°F (74°C) at its thickest part and the vegetables are tender with lightly browned edges
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Rest and Serve
Rest and Serve: Remove the sheet pan from the oven. Let the chicken rest on the pan for 5 minutes to lock in its juices before slicing. Serve warm alongside the roasted vegetable blend.
Allow: 5 minutes
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