These sheet pan jerk chicken and roasted vegetable bowls with hemp lime mint sauce are colourful, nourishing, and delicious. A flavourful sweet, salty, and spicy jerk sauce, made with onion, garlic, fresh ginger, spices, tamari, and brown sugar is tossed with chicken, then baked on a sheet pan with peppers and sweet potatoes. Everything is served on a bed of greens and topped with a tantalizing hemp lime mint sauce to cool the palate. This meal is quite simple to whip up, especially if you make one or both of the sauces in advance!
Hi everyone! Hope your week has been going well. Today, I have these jerk chicken and roasted vegetable sheet pan bowls to share with you. When I made jerk sauce for the first time last summer (for these jerk tofu bowls), it was love at first taste. Jerk sauce is a magical Jamaican barbecue sauce that is at once sweet, spicy, and salty. It tastes great on pretty much everything, from tofu to beans to meat. In my recipe, which I lightly adapted from the one from Moosewood Restaurant’s cookbook, I cook onion, garlic, and ginger in a bit of extra virgin olive oil before adding ginger, thyme, allspices, cinnamon, hot red pepper flakes, lime juice, tamari, and brown sugar. Then, I blend it into a sauce. It makes a nice, generous amount, slightly more than you’ll need for this recipe, but it keeps well in the fridge for at least a week, if not longer. I love having some on hand to mix into egg or tofu scrambles throughout the week. Talk about flavour!
This recipe is quite simple! Aside from the two sauces, everything else is pretty much hands-off, as everything is cooked on sheet pans. A quick note about sheet pans: I would recommend investing in good quality sheet pans for these types of meals; I have a few of these Pampered Chef unglazed clay sheet pans which I have been using for years and years. They work great for sheet pan dinners, as well as cookie baking. I would not recommend using cheap, lightweight sheet pans; you want something with some weight, and preferably something that is not coated with toxic non-stick substances such as Teflon. If all you have are cheap non-stick sheet pans, I recommend lining them with unbleached parchment paper to avoid exposure to harmful chemicals.
ingredients you’ll need
For the jerk sauce, you’ll need extra virgin olive oil, onion, garlic, ginger, thyme, allspice, cinnamon, chili flakes, lime juice, tamari, and brown sugar.
For the sheet pan jerk chicken, you’ll need organic boneless skinless chicken breasts and one cup of the jerk sauce.
For the roasted vegetables, you’ll need sweet potatoes, bell peppers, red onion, extra virgin olive oil, sea salt, and pepper.
For the hemp mint lime sauce, you’ll need hemp, lime juice, garlic, maple syrup, sea salt, pepper, fresh mint, and water.
You’ll also need spinach or arugula for serving, and perhaps some pita if you enjoy some bread with you meal (I know I do).
the method
Make the jerk sauce: Warm the oil in a skillet over medium heat. When it shimmers, add the onion, garlic, ginger, and a pinch of salt. Cook, stirring occasionally, until browned. Add the thyme, allspice, cinnamon, and hot red pepper flakes. Cook for a couple more minutes before removing from the heat and adding the lime juice, tamari, and brown sugar. Transfer into a blender or food processor and blend until smooth. Transfer into a glass jar until ready to use.
Prepare the chicken: Place the chicken in a medium bowl and toss with 1 cup (250 mL) of the jerk sauce. Marinate for at least 15 minutes, or cover and refrigerate overnight.
Make the sheet pan chicken and vegetables: Preheat the oven to 425 F. On one large rimmed sheet pan lined with parchment to prevent sticking (see notes at the beginning of the post about investing in quality sheet pans), arrange the sweet potato slices with a bit of space in between each so that they cook properly. Lightly brush both sides with olive oil and sprinkle with sea salt and pepper. Roast for 30 minutes, or until fork tender and lightly browned.
On a second large rimmed sheet pan, arrange the chicken on one half of the pan (no need to line this pan with parchment). Place the diced peppers and onion on the other half. Drizzle the peppers and onion with the remaining tablespoon of olive oil and sprinkle with salt and pepper. Roast for 15-16 minutes, or until the chicken is no longer pink inside. Switch the oven to broil and broil for 1 minute.
Make the hemp lime mint sauce: Combine the hemp, lime juice, garlic, maple syrup, salt, pepper, mint, and water in an upright blender and blend until super smooth.
To serve, place a handful of spinach or arugula in a bowl. Top with some roasted sweet potato slices, roasted peppers and onion, and jerk chicken. Serve little dishes of sauce for dipping, or drizzle the sauce on top. Enjoy with some pita or naan, if desired.
one final note
To make this dish vegan, swap out the chicken for one 450 gram block of firm tofu, diced into 1-inch cubes.
To change it up, enjoy everything in a wrap or sandwich!
more healthy weeknight dinner recipes
- Moroccan Chickpea Bowls with Herb Tahini Sauce
- Lentil Broccoli Burritos with Tofu Ricotta
- Black Bean, Carrot Rice, and Kale Crispy Tacos
Well, I hope that you love these jerk chicken and roasted vegetable sheet pan bowls! If you make them, let me know how you enjoyed them by leaving a comment and rating below the post. And if you share a photo to Instagram, tag it @upbeet.kitchen and #upbeetkitchen. I love seeing what you’ve made.
Enjoy!
PrintSheet Pan Jerk Chicken + Vegetables with Hemp Lime Sauce
- Total Time: 1 hour
- Yield: 6 servings 1x
Description
These sheet pan jerk chicken and roasted vegetable bowls with hemp lime mint sauce are colourful, nourishing, and delicious. A flavourful sweet, salty, and spicy jerk sauce, made with onion, garlic, fresh ginger, spices, tamari, and brown sugar is tossed with chicken, then baked on a sheet pan with peppers and sweet potatoes. Everything is served on a bed of greens and topped with a tantalizing hemp lime mint sauce to cool the palate. This meal is quite simple to whip up, especially if you make one or both of the sauces in advance!
Ingredients
Jerk Sauce
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 4 medium garlic cloves, minced
- 1 tablespoon minced fresh ginger
- 1 teaspoon dried thyme
- 1 teaspoon allspice
- 1 teaspoon cinnamon
- ½ teaspoon hot red pepper flakes
- ¼ cup freshly squeezed lime juice
- 3 tablespoons tamari
- 2 tablespoons brown sugar
- 2 tablespoons water (if needed)
Jerk Chicken
- 600 grams organic boneless skinless chicken breasts, cut into 1-inch pieces
- 1 cup of the jerk sauce
Sheet Pan Veggies
- 3 small sweet potatoes, unpeeled and cut into ½-inch slices (organic if possible)
- 2 medium bell peppers, seeded and roughly chopped
- 1 medium red onion, roughly chopped
- 2 tablespoons extra virgin olive oil, divided
- Sea salt and freshly ground black pepper, to taste
Mint Lime Hemp Sauce
- ¾ cup hulled hemp seeds (hemp hearts)
- ¼ cup freshly squeezed lime juice
- 1 large garlic clove
- 1 teaspoon maple syrup or raw honey
- ½ teaspoon sea salt
- Freshly ground black pepper, to taste
- ½ cup fresh mint leaves
- ¼ cup water
For Serving
- Spinach or arugula
- Pitas
- Radishes
Instructions
- Make the jerk sauce: Warm the oil in a skillet over medium heat. When it shimmers, add the onion, garlic, ginger, and a pinch of salt. Cook, stirring occasionally, until browned. Add the thyme, allspice, cinnamon, and hot red pepper flakes. Cook for a couple more minutes before removing from the heat and adding the lime juice, tamari, and brown sugar. Transfer into a blender or food processor and blend until smooth. Transfer into a glass jar until ready to use.
- Prepare the chicken: Place the chicken in a medium bowl and toss with 1 cup (250 mL) of the jerk sauce. Marinate for at least 15 minutes, or cover and refrigerate overnight.
- Make the sheet pan chicken and vegetables: Preheat the oven to 425 F. On one large rimmed sheet pan lined with parchment to prevent sticking (see notes at the beginning of the post about investing in quality sheet pans), arrange the sweet potato slices with a bit of space in between each so that they cook properly. Lightly brush both sides with olive oil and sprinkle with sea salt and pepper. Roast for 30 minutes, or until fork tender and lightly browned.
- On a second large rimmed sheet pan, arrange the chicken on one half of the pan (no need to line this pan with parchment). Place the diced peppers and onion on the other half. Drizzle the peppers and onion with the remaining tablespoon of olive oil and sprinkle with salt and pepper. Roast for 15-16 minutes, or until the chicken is no longer pink inside. Switch the oven to broil and broil for 1 minute.
- Make the hemp lime mint sauce: Combine the hemp, lime juice, garlic, maple syrup, salt, pepper, mint, and water in an upright blender and blend until super smooth.
- To serve, place a handful of spinach or arugula in a bowl. Top with some roasted sweet potato slices, roasted peppers and onion, and jerk chicken. Serve little dishes of sauce for dipping, or drizzle the sauce on top. Enjoy with some pita or naan, if desired.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Bake
Keywords: sheet pan jerk chicken and veggie meal
Thanks to Ottawa Farm Fresh for generously providing some of the organic local vegetables used in today’s post!
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