This meal came together in a pinch the other night when my Mom and little brother came by for dinner. I had had a rough day and hadn't done my usual prep work for preparing for dinner guests. I needed something quick to throw together, as well as something that an 11 year old would love.
Hence, a sheet pan meal.
When you're cooking for others while following the Autoimmune Protocol, it can sometimes be a bit nerve-racking, as you hope that your guests will still be wowed by your cooking... even with limited ingredients to draw from.
Well this meal knocked both my Mom and my 11 year old little brother's socks off and it comes together so quickly! I really find it the biggest accomplishment when everyone, regardless of how they typically eat, find my AIP dishes to be so tasty!
Double or triple the recipe to batch cook for meal prepping!
This recipe is nutrient dense, grain free, gluten free, paleo, primal, Whole30 compliant, nightshade free, nut free, dairy free, egg free, & Autoimmune Protocol (AIP) friendly!
What Makes this High-Vibing Food?
First and foremost, putting your own love, gratitude, time and energy into making foods at home will automatically raise the vibration of the foods/meal. This will also help to balance your sacral and heart chakras. Putting your love into the food you prepare will literally raise the vibrational frequency as love is the highest vibration out there!
You are what you eat and what your food eats. Using organic, GMO free, free/pasture raised, wild caught, minimally processed ingredients lead to an overall higher vibrational frequency. Basically, eating organic provides us extra energy currency!
This dish is rich in protein, which is grounding and protective. It also supports the root chakra.
· Contains root veggies, which help to provide grounding energy to support the root chakra.
· This recipe is full of healthy fats and oils, which supports the sacral chakra.
Contains orange colored foods. Orange vibrates at about the same frequency as the sacral chakra. So, eating orange foods helps to maintain the proper root chakra frequency.
This recipe is higher in carbohydrates, providing the solar plexus chakra with both long-lasting sugar sources (like fiber) and quick acting sugars like glucose.
This recipe is loaded with starchy veggies, which is supportive to the solar plexus chakra in small quantities.
Contains yellow/tan/golden colored foods, which help raise the body’s frequency to that of the solar plexus, helping to balance it.
Contains cruciferous veggies, which are especially balancing to the heart chakra.
Contains green colored foods, which support and balance the heart chakra.
Contains calcium, a key root chakra nutrient.
Contains zinc, which is needed for thousands of chemical reactions in your body involving protein, so it is also supportive to the root chakra.
A Short Note on Swaps or Ingredients:
*While I cannot guarantee that using these swaps will yield the same flavors I have create in this recipe, these swaps should generally work well! *
Use the Tangy South Carolina Barbecue Sauce linked below if you're sensitive to nightshades or in the strict phase of the AIP. You CAN also use a clean, regular BBQ sauce if you're not sensitive to nightshades or in the strict phase of the AIP.
If you're sensitive to eggs or in the strict phase of the AIP, use my Egg Free Garlic Aioli. Alternatively, you can use a healthy mayo, like avocado oil mayo instead if you're not sensitive to eggs or in the strict phase of the AIP.
Instead of using sweet potatoes, you can also use white potatoes if you're not sensitive to nightshades. For a lower carb option, sub butternut squash or cauliflower!
Equipment Needed to Create this Recipe:
large sheet pan or cookie sheet
mixing bowl
parchment paper
measuring cups/spoons
BBQ sauce brush (optional)
Barbecue Chicken & Veggie Sheet Pan Meal
(gluten free, paleo, with AIP options)
Prep time: 10-15 minutes Cook time: 30-35 minutes Yield: 4
Ingredients:
1 lb. organic, pastured chicken tenders
3 medium sweet potatoes, chopped into small cubes
1 head of broccoli, chopped into small florets, peel and chop the stalk into small cubes
½ -1 cup of my Tangy South Carolina Barbecue Sauce (for AIP) or another GF BBQ sauce of your choice.
3 tsp. garlic granules, divided
3 tsp. onion granules, divided
3 tsp. sea salt, divided
½ tsp. ginger powder
Avocado oil, enough to coat the veggies and 1 tbsp. for chicken
Optional
My Egg-Free Garlic Aioli, for dipping
How to Create this Dish:
First, wash and prep your veggies. Then, preheat your oven to 400 ° F.
Next, in a large bowl, toss the sweet potato cubes with enough avocado oil to coat them. Be generous. Then, line a large baking sheet with parchment paper (or you can use a baking sheet with holes in it like I did to get crisper potatoes, with no parchment paper) and pour the sweet potatoes onto a big sheet pan, leaving enough room in the middle for the broccoli. Then sprinkle 1 tsp. of garlic granules, 1 tsp. of onion granules, and 1 tsp. of salt onto the sweet potatoes. Pop these into the oven for 25 minutes.
While the potatoes are in the oven, add the broccoli florets and stalks to the same large bowl as the sweet potatoes were in. Toss the broccoli in enough avocado oil to coat them well. Then add 1 tsp. of garlic granules, 1 tsp. of onion granules, and 1 tsp. of salt. Toss to coat. Set aside.
Next, you'll need to prep the chicken tenders. In a medium bowl add all the chicken tenders plus 1 tbsp. avocado oil, 1 tsp. garlic, 1 tsp. of onion granules, 1 tsp. of salt, and ½ tsp. ginger powder. Mix to coat the chicken evenly. Set aside.
When your sweet potatoes have cooked for 15 minutes, remove them from the oven and add the broccoli to the pan with the sweet potatoes and place the chicken on another parchment lined baking sheet. Sprinkle with some sea salt. Be sure the chicken is in one layer and not touching. Cook all for an additional 15 minutes or until your chicken is cooked through and no pink is left.
Once your chicken is cooked, brush about ½-1 tbsp. BBQ sauce onto each side of the chicken tenders. Pop the chicken back into the oven for about 5 minutes to warm the BBQ sauce.
Remove from oven and plate or pack this dish up into 4 containers for 4 meals prepped!
Enjoy!!
NUTRITION
Servingz Size: 1 (based off of 4 servings total and will vary based on the bbq sauce you use)
Calories: 333
Fat: 4 g
Carbs: 51 g
Protein: 28 g
*All nutritional information are estimations and will vary.