23 Jul Sheet pan chickpea ratatouille with lemon thyme chicken
Let’s talk chickpeas.
They are one of the highlights of this recipe, adding nutty flavor and creamy texture — and they turn out to be quite a fine heart-healthy food choice as well!
Petiterie’s nutrition expert, Michelle Rauch, MS RD, has this to say about them:
Chickpeas, also known as garbanzo beans, or Egyptian peas, have about 12.5g of fiber per cup! Chickpeas are also a great source of the mineral manganese. There are several studies (1,2,3) that show that garbanzo beans can help to reduce the risk of heart disease due to manganese content and other key antioxidants found in these legumes.
Have you made a sheet pan recipe before? I love this method! It’s basically an oven roasting version of the one-pan meal concept, with the same easy prep and clean up benefits that come with that, plus the added bonus of the deep flavors that roasting brings on. This recipe is so simple and quick to prepare, and tastes a little fancy because of the lemon and thyme. It makes a delicious light summer dinner.
Be sure to read my earlier post to see why a heart-healthy lifestyle is a topic on Petiterie, in case you missed it (there’s research evidence that being petite puts you at slightly greater risk for cardiovascular issues).
From my heart to yours…
Sheet Pan Chickpea Ratatouille with Lemon Thyme Chicken
2 medium Japanese eggplants
2 medium zucchini
1 (14.5 oz) can no sugar added diced tomatoes, drained
1 (14.5 oz) can no salt added chickpeas, drained and rinsed
3 tablespoons extra‐virgin olive oil
1 tablespoon (this equals 3 teaspoons) minced fresh thyme (or 1½ teaspoons dried)
2 garlic cloves, minced
1/2 teaspoon plus two pinches of sea salt
1/4 teaspoon plus one pinch of freshly ground black pepper
4 chicken breasts
2 tablespoons chopped fresh parsley
1. Heat oven to 450 degrees.
2. Chop eggplant and zucchini into bite sized pieces.
3. Toss eggplant, zucchini, tomatoes, and chick peas together with 2 tablespoons oil, 1 teaspoon fresh (or 1/2 teaspoon dried) thyme, garlic, ½ teaspoon salt, and ¼ teaspoon pepper together in bowl.
4. Season chicken breasts with two pinches of salt, one pinch of pepper, and remaining 2 teaspoons fresh or (1 teaspoon dried) thyme.
5. Brush remaining 1 tablespoon oil onto sheet pan.
6. Place chicken breasts on one side of sheet pan and vegetables on the other side. Roast on middle rack for 15 minutes.
7. Turn over chicken breasts, and stir vegetables. Add one of lemons, sliced into quarters, one cut side down, on sheet. Continue to roast for 15 minutes, stirring vegetables every 5 minutes.
8. Remove sheet from oven, and allow to cool slightly for 5 minutes. Toss vegetables in pan juices. Squeeze juice from the remaining lemon over chicken and vegetables. Garnish with chopped parsley and the roasted lemon wedges. Juice from the roasted lemon wedges can be used to add a little more citrus-y zing to personal taste. Serves 4.
Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing this recipe.