Sheet Pan Chicken with Vegetables & Creamy Garlic Lemon Sauce

 

1/4 cup extra virgin olive oil

1 1/2 tsp. salt

1 tsp. onion powder

1 tsp. ground cumin

1/2 tsp. light brown sugar

1/2 tsp. ground black pepper

1/2 tsp. dried oregano

1/4 tsp. chili powder

1/4 tsp. smoked paprika

1/8 tsp. ground cayenne pepper

1 1/2 – 2 lb Boneless Skinless Chicken Thigh

 

1 lb asparagus, ends broken off, then cut into half

3 oz baby bella sliced mushrooms

1/2 pint grape tomatoes, halved

2-3 T. extra virgin olive oil

salt and pepper

 

2 T. butter

2 T. flour

3 cloves garlic, minced

1/4 tsp. red pepper flakes

3/4 cup low sodium chicken broth

1 cup fat free Half & Half

1/4 cup Parmesan cheese

1/2 T. dried basil

zest + juice of one medium lemon

salt and pepper

 

Begin by combining all the seasonings for the chicken spice rub. Set aside, then trim the chicken thighs into similar sizes, removing any fat if needed. Brush each piece of chicken with olive oil, then rub each side thoroughly with the spice rub. Preheat the oven to 400 degrees and line a large baking sheet with parchment paper. Carefully place all of the chicken on one half of the paper, then toss the asparagus in a bit of olive oil, salt and pepper and place those on the other side of the sheet. Cover with aluminum foil and bake for 12-15 minutes. While the chicken and asparagus are baking toss the mushroom and tomatoes in a bit of olive oil and salt and pepper. Once the chicken and asparagus are almost done, add the mushrooms and tomatoes to the pan on top of the asparagus and bake uncovered for another 12-15 minutes. While the chicken is baking, melt the butter for the sauce in a medium saucepan. Once melted, slowly whisk in the flour. Add the garlic and red pepper flakes, whisking together, then slowly stir in the chicken broth. Add the half and half, Parmesan, basil, lemon zest and lemon juice, salt and pepper. Bring to a boil, stirring occasionally, then reduce to simmer until sauce thickens and reduces just a bit. Remove from heat. Serve as is, or over some brown and wild rice mixed with a bit of the creamy garlic lemon sauce for a full, flavorful meal. Drizzle some of the sauce over the chicken (and rice), it perfectly balances the heat of the spice rub on the chicken thighs with smooth and creamy taste of the sauce.