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This Rooster and Inexperienced Beans Sheet Pan Meal is a simple and scrumptious dinner that the entire household goes to like! And this tasty one-pan meal with roasted lemon hen and inexperienced beans is low in carbs, gluten-free and dairy-free!
PIN the hen and inexperienced beans sheet pan meal to attempt it later!
This Rooster and Inexperienced Beans Sheet Pan Meal is a recipe I’ve made time and again, and I’m reminding you about this favourite dinner concept for Friday Favorites this week. And this mix is such a winner for a simple family-friendly roasted lemon hen dinner!
And I like roasted inexperienced beans a lot that it’s no shock I’d determine to make use of inexperienced beans with hen in a sheet pan meal! After I examined out this recipe with Kara, we used a couple of methods that basically added taste to the hen and inexperienced beans; examine these beneath.
If yow will discover a grocer that does a superb job of trimming the hen thighs, that can make this simpler to arrange, and in Utah Harmons does a good looking job with hen, in order that’s the place I received the beautifully-trimmed hen you see in these photographs. (No, they don’t seem to be paying me to say that.)
What substances do you want for this recipe?
(That is solely an inventory of substances; please scroll down for full printable recipe. Or in case you use the JUMP TO RECIPE hyperlink on the high of the web page, it’s going to take you on to the entire recipe.)
- giant bone-in, skin-on hen thighs
- recent inexperienced beans
- extra-virgin Olive Oil (affiliate hyperlink)
- fresh-squeezed lemon juice, I used my fresh-frozen lemon juice for a number of the juice
- Spike Seasoning (affiliate hyperlink), or use one other all-purpose seasoning mix that’s good on hen
- Dried Thyme (affiliate hyperlink)
- salt and recent floor pepper to style
- zest of 1 lemon
What provides taste to the Rooster and Inexperienced Beans meal?
The methods that added a lot taste to this recipe embrace marinating the hen for a short time earlier than you prepare dinner it, crisping the beans in ice water whereas the hen marinates, and brushing the beans with some reserved marinade with lemon zest added once we added them to the sheet pan.
Are you able to make this sheet pan meal with hen breasts?
I haven’t tried making the hen and inexperienced beans sheet pan meal with hen breasts. However in case you use bone-in, skin-on hen breasts I believe it might work. For thicker hen breasts, I’d use an instant-read meat thermometer (affiliate hyperlink) to make sure the hen has reached the protected cooking temperature of 165F/75C. Smaller hen breasts might be nearer to the cooking time I used for hen thighs.
How low in carbs is that this hen and inexperienced beans meal?
This scrumptious sheet pan meal with lemon hen and inexperienced beans has solely about 6 web carbs per serving!
Need Extra Simple Sheet Pan Meals?
Try 40 Low-Carb and Keto Sheet Pan Meals for much more tasty concepts for sheet pan meals!
Easy methods to make Lemon Rooster and Inexperienced Beans Sheet Pan Meal:
(That is solely a abstract of the steps for the recipe; please scroll down for full printable recipe. Or in case you use the JUMP TO RECIPE hyperlink on the high of the web page, it’s going to take you on to the entire recipe.)
- Combine olive oil, lemon juice, dried thyme, Spike Seasoning or one other one other all-purpose seasoning that’s good with hen, salt, and pepper to make the marinade.
- When you discover giant hen thighs, simply use 4 hen thighs; if they’re smaller I’d use 6-8 hen thighs to make 4 servings. Trim hen thighs to take away undesirable components.
- Save 3 tablespoons of the marinade for later. Put the remainder of the marinade in a Ziploc bag with the hen thighs and let hen marinate half-hour within the fridge (or longer when you have time.)
- Whereas hen marinates, soak inexperienced beans within the salad spinner in ice water to crisp them.
- After half-hour, preheat the oven to 425F/220C, drain hen, and let the hen come to room temperature whereas the oven heats.
- Put hen on sheet pan and roast hen 20 minutes.
- Stir the lemon zest into the reserved marinade.
- Push the hen over to the sting of the sheet pan and add the beans; then brush beans with the reserved marinade with the lemon zest added and bake 20 minutes extra.
- You would possibly verify with an instant-read meat thermometer (affiliate hyperlink) to make sure the hen has reached the protected cooking temperature of 165F/75C in case your hen items are thick.
- Serve scorching and revel in.
Make it a Low-Carb meal:
This hen and inexperienced beans meal can be nice with Simple Cauliflower Rice, Air Fryer Peppers and Onions, Twice-Baked Cauliflower, Cucumber Salad with Avocado and Feta, or Cucumbers Caesar for a scrumptious low-carb meal.
Extra Low-Carb Rooster for Dinner:
Components
Components:
- 4 very giant giant bone-in, skin-on hen thighs (see notes)
- 1 lb. recent inexperienced beans
Marinade/Cooking Sauce Components:
- 1/3 cup extra-virgin olive oil
- 1/3 cup lemon juice (see notes)
- 2 tsp. Spike Seasoning (or use one other all-purpose seasoning mix that’s good on hen)
- 1/2 tsp. dried thyme
- salt and recent floor pepper to style
- zest of 1 lemon
Directions
- Trim all hen items nicely, leaving some pores and skin masking the highest of the piece, however eradicating many of the pores and skin and additional fats deposits on the again facet. (I take advantage of kitchen shears (affiliate hyperlink) to do that, but when yow will discover a retailer the place the hen is well-trimmed once you purchase it, that makes it rather a lot simpler.)
- Combine olive oil, lemon juice, Spike Seasoning, dried thyme, salt, and pepper to make the marinade.
- Reserve 3 tablespoons of marinade (to be combined with the lemon zest later) and put the hen and remainder of the marinade in a Ziploc bag or plastic container with a snap-tight lid.
- Let hen marinate within the fridge for half-hour (or longer when you have time.)
- Whereas hen marinates, trim each ends of the inexperienced beans and put beans in ice water to crisp the beans. I do that within the salad spinner (affiliate hyperlink) so it’s straightforward to spin beans dry however you possibly can crisp beans in a bowl of ice water and drain in a colander in case you don’t have a salad spinner.
- While you’re able to prepare dinner, drain the hen, discard that marinade, and put hen on a big baking sheet that you just’ve sprayed with non-stick spray. Let hen come to room temperature when you preheat the oven to 425F/220C.
- When the oven is prepared, roast the hen for 20 minutes.
- Whereas hen cooks, zest the lemon (or use the lemon zest you bought earlier in case you had been utilizing recent lemons for juice). Add lemon zest to the reserved marinade.
- After 20 minutes, take hen out of the oven and push it over to the perimeters of the baking sheet to make room for the beans. Put beans on the baking sheet and brush with the reserved marinade with the lemon zest added.
- Prepare dinner the hen and beans for 20 minutes extra. In case your hen items are giant, you would possibly wish to take a look at with an instant-read meat thermometer (affiliate hyperlink) to make sure the hen has reached the protected temperature of 165F/75C. Serve scorching.
Notes
When you discover hen thighs that do not appear giant sufficient to be one serving, use 6-8 smaller hen thighs.
You should definitely zest one lemon first earlier than you juice it. I used my fresh-frozen lemon juice for a part of the juice.
I used Spike Seasoning (affiliate hyperlink), however any all goal seasoning will work.
This recipe created by Kalyn and Kara.
Vitamin Info
Yield
4
Serving Dimension
1
Quantity Per Serving
Energy 269Whole Fats 23gSaturated Fats 3.9gTrans Fats 0gUnsaturated Fats 18.1gLdl cholesterol 42mgSodium 974mgCarbohydrates 9.8gFiber 3.6gSugar 4gProtein 9.9g
Vitamin info is robotically calculated by the Recipe Plug-In I’m utilizing. I’m not a nutritionist and can’t assure 100% accuracy, since many variables have an effect on these calculations.
Low-Carb Food plan / Low-Glycemic Food plan / South Seaside Food plan Recommendations:
This tasty Rooster and Inexperienced Beans Sheet Pan Meal is low-carb, Keto, gluten-free, and dairy-free. Personally I might eat it for the unique South Seaside Food plan if the hen was well-trimmed, though in case you’re following the letter of the legislation South Seaside doesn’t advocate hen thighs.
Discover Extra Recipes Like This One:
Try Sheet Pan Meals for extra recipes like this one! Use the Food plan Kind Index to search out extra recipes appropriate for a selected consuming plan. You may also prefer to observe Kalyn’s Kitchen on Pinterest, on Fb, on Instagram, on TikTok, or on YouTube to see all the nice recipes I’m sharing there.
Historic Notes for this Recipe:
This recipe for a sheet pan meal with hen and inexperienced beans was posted in 2016. It was final up to date with extra info in 2024.
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