⏱ 55 min totalSheet Pan Curry Chicken and Vegetables
Per 1 serving · 311 g · 18 ingredients
of a 2,000 cal day
- Protein41g44% of calories
- Carbs18g19% of calories
- Fat16g37% of calories
- ✓ Protein-dense
At a glance
One serving of Sheet Pan Curry Chicken and Vegetables (311 g) has 371 calories, with 41 g of protein, 18 g of carbohydrates and 16 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (82% DV), Vitamin A (40% DV) and Vitamin C (41% DV). Keep an eye on sodium and cholesterol, which provide 22% and 41% of the daily value.
High in
20%+ of the daily value
- Protein82%
- Vitamin A40%
- Vitamin C41%
- Vitamin E21%
- Thiamine21%
- Riboflavin (B2)29%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin K19%
- Folate (B9)13%
- Vitamin B1214%
- Zinc17%
Watch
20%+ of the daily value
- Sodium22%
- Cholesterol41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Curry powder
¹⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Black pepper- 🥄³⁄₁₆ tsp Salt
¹⁄₁₆ tsp Cinnamon
¹⁄₁₆ tsp Cayenne pepper
³⁄₁₆ medium Onion
½ cloves, minced Garlic
⅓ cup chopped, Cauliflower
⅔ medium Carrots
½ tbsp Olive oil
6 oz Chicken breast
³⁄₁₆ tbsp Lemon juice
¹⁄₁₆ cup Pine nuts
¹⁄₁₆ cup (not packed) Raisins
¹⁄₁₆ cup Cilantro
³⁄₁₆ fruit without seeds Lemon
Directions
- 1
Preheat the oven to 400°F and line a 12" x 18" rimmed sheet pan with parchment paper.
- 2
In a small bowl, combine curry powder, cumin, garlic powder, salt, pepper, cinnamon, and cayenne (if using).
- 3
In a large bowl, add sliced onions, minced garlic, cauliflower florets, diced carrots, 2 tablespoons of olive oil, and half of the spice mixture. Mix to combine and spread onto the prepared baking sheet.
- 4
Bake for 20 minutes.
- 5
Meanwhile, place chicken breasts into the large bowl. Add the remaining 1 tablespoon of olive oil, the remaining spice mixture, and lemon juice. Toss to combine and refrigerate while vegetables are baking.
- 6
After 20 minutes, remove the sheet pan from the oven and move vegetables to the edges to make space for the chicken. Place chicken breasts in the center and pour over any reserved marinade.
- 7
Continue to bake for 20-25 minutes, or until the chicken is fully cooked through.
- 8
Remove from oven and sprinkle with toasted pine nuts and raisins. Serve warm with lemon wedges and chopped cilantro.
Vitamins & minerals
Amounts for 1 serving (311 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 357 μg | 40% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 17 mg | 108% |
| Vitamin B6 | 2 mg | 122% |
| Folate (B9) | 51 μg | 13% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 3 mg | 60% |
| Choline | 166 mg | 30% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 2 mg | 24% |
| Potassium | 988 mg | 21% |
| Magnesium | 83 mg | 20% |
| Phosphorus | 450 mg | 64% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 28% |
| Manganese | 1 mg | 39% |
| Selenium | 40 μg | 73% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,414 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 3,424 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.5 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 12 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 371 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Sheet Pan Curry Chicken and Vegetables?
One serving of Sheet Pan Curry Chicken and Vegetables (1 serving) has 371 calories, which works out to 119 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Sheet Pan Curry Chicken and Vegetables high in protein?
Yes. It has 41 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Are Sheet Pan Curry Chicken and Vegetables keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 19% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sheet Pan Curry Chicken and Vegetables?
507 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sheet Pan Curry Chicken and Vegetables?
8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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