Sheet-Pan Chicken Thighs with Rice and Broccoli
A complete, satisfying weeknight dinner made on a single sheet pan. Juicy, herb-roasted chicken thighs and tender-crisp broccoli served with wholesome brown rice. Minimal cleanup, maximum flavor!
For 4 servings
Preheat oven and start the rice.
- Preheat your oven to 400°F (200°C).
- In a medium saucepan, combine the brown rice, 2 cups of water, and 1/2 teaspoon of salt.
- Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until water is absorbed.
- Once cooked, remove from heat and let it stand, covered, for 5 minutes.
TIPStarting the rice first ensures everything will be ready at the same time.Prepare the chicken and broccoli.
- In a large bowl, toss the broccoli florets with 2 tablespoons of olive oil, half of the minced garlic, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper.
- Pat the chicken thighs dry with a paper towel.
- In the same bowl (or a separate one), toss the chicken thighs with the remaining 2 tablespoons of olive oil, the rest of the minced garlic, lemon zest, dried thyme, remaining 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
Roast the chicken and broccoli.
Arrange the seasoned chicken thighs and broccoli in a single layer on a large baking sheet. Make sure not to overcrowd the pan. Roast for 20-25 minutes.
TIPFor extra crispy broccoli, you can add it to the pan halfway through the chicken's cooking time.Check for doneness and finish.
The chicken is done when it's cooked through and the internal temperature reaches 165°F (74°C). The broccoli should be tender-crisp and slightly charred at the edges. Remove the sheet pan from the oven and squeeze the fresh lemon juice over the chicken and broccoli.
Serve the meal.
Fluff the cooked brown rice with a fork. Serve one chicken thigh and a portion of the roasted broccoli alongside a cup of brown rice. Enjoy your delicious and easy meal!
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For even cooking, make sure your broccoli florets are roughly the same size.
- 2Don't crowd the sheet pan. Use two if necessary to ensure the chicken and broccoli roast rather than steam.
- 3Let the chicken rest for a few minutes after roasting to keep it juicy.
- 4Feel free to add other vegetables like bell peppers or red onion to the sheet pan.
- 5This recipe is great for meal prep. Store portions in airtight containers in the fridge for up to 3 days.
Adapt it for your goals.
Low carb
Replace the brown rice with cauliflower rice, steamed or lightly sautéed with garlic.
high proteinHigh protein
Increase the portion to 1.5 chicken thighs per person to boost the protein content.
quickQuick
Use quick-cook brown rice or pre-cooked rice pouches to save time on the grain preparation.
kid friendlyKid friendly
Reduce the black pepper and serve with a side of ketchup or a mild yogurt dip.
Why this is on our healthy list.
High in Lean Protein
Chicken thighs provide high-quality protein, which is essential for muscle repair, growth, and overall body function.
Rich in Fiber
Both brown rice and broccoli are excellent sources of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Packed with Vitamins
Broccoli is a powerhouse of nutrients, including Vitamin C, Vitamin K, and folate, which support immune function and bone health.
Source of Complex Carbs
Brown rice offers complex carbohydrates that provide a steady release of energy, keeping you full and energized for longer.
Frequently asked questions
Yes, this is a well-balanced and healthy meal. It provides lean protein from chicken, complex carbohydrates and fiber from brown rice, and essential vitamins and minerals from broccoli. Using olive oil adds healthy monounsaturated fats.
