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
Scale
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
- 1/2 teaspoon hot red pepper flakes
- 1/4 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 1/2-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
- 3/4 cup hulled hemp seeds (hemp hearts)
- 1/4 cup freshly squeezed lime juice
- 1 large garlic clove
- 1 teaspoon maple syrup or raw honey
- 1/2 teaspoon sea salt
- Freshly ground black pepper, to taste
- 1/2 cup fresh mint leaves
- 1/4 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