Golden Sheet-Pan Chicken with Lemon Rice
Crispy-skinned chicken thighs, soft roasted carrots and beans over lemony rice.
Fits Celiac, Hashimoto's, Pregnancy and 8 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 4 chicken thighs
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 lemon, zest and juice
- 1 tbsp fresh rosemary, chopped
- 1 cup white rice, rinsed
- 4 carrots, cut into thick coins
- 2 cups green beans, trimmed
- ½ tsp salt
Method
- Toss the chicken, carrots and beans with the oil, garlic, rosemary and salt.
- Set aside a plain kids' share of chicken, carrots and beans on a small tray.Kids’ plate comes out here
- Bake at 425°F until the chicken skin is deep gold and the carrots are soft.25 min timer
- Meanwhile simmer the rice with a pinch of salt until the water is gone.18 min timer
- Zest the lemon over the pan, squeeze the juice on and toss well.
Kids’ plate: Chicken, carrot coins and beans, dipped in a little plain rice
On the plate: Plain roasted chicken strips, soft carrot coins, green beans cut small, plain rice on the side.
Make it a game: Stack the beans into a little green log cabin, then dunk the chicken in the rice snow.
Set it aside at step 2, before the grown-ups’ sauce or spice goes on.
Why it works
- Celiac disease: Naturally gluten-free: chicken, rice and roasted vegetables, no sauces or thickeners to check.
- Toddler (1–3): Soft roasted carrots and mild chicken cut small, plain rice for dunking.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.