Five Spice Chicken Sheet Pan Dinner
This Five Spice Chicken Sheet Pan Dinner serves 38g protein and 585 calories per serving, making it a solid mid-range protein option for dinner prep. Eight servings come together quickly on the stovetop, letting you batch-cook once and portion for multiple days. Built for lifters who need consistent protein intake without spending hours in the kitchen.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Honey(30g)
- •Soy Sauce, Low Sodium(15g)
- •Five-Spice Powder, Chinese(15g)
- •Garlic(5g)
- •Chicken Thigh, Bone-In, Skin-On(1814g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Cabbage, Green
- •Carrots
- •1 teaspoon kosher salt
- •Red pepper flakes
- •Green Onion (Scallion)
Instructions
- 1Combine the olive oil, honey, soy sauce, Chinese five-spice powder, and fresh garlic in a large bowl. Add the chicken thighs and turn to coat thoroughly. Cover and refrigerate for at least 1 hour or overnight.
- 2Remove the chicken from the refrigerator 15 minutes before cooking. Preheat your oven to 425°F.
- 3Arrange the cabbage and carrots on a rimmed sheet pan, drizzle with the remaining olive oil, and season with salt. Place the marinated chicken thighs skin-side up on top of the vegetables.
- 4Roast at 425°F for 30–35 minutes, until the carrots are tender and the internal temperature of the chicken reaches 165°F when measured with an instant-read thermometer in the thickest part of the thigh without touching bone.
- 5Switch the oven to broiler setting and cook for 5–7 minutes more, until the chicken skin is golden brown and crispy.
- 6Transfer the chicken and vegetables to a serving platter and scatter with red pepper flakes and sliced green onions.
- 7Divide the chicken, vegetables, and pan juices evenly into 8 airtight containers while still hot. Cool to room temperature before sealing and refrigerating.
Nutrition — Per Serving
585
calories
38g
protein
45g
fat
- Carbohydrates
- 5g
- Saturated fat
- 11.3g
- Sodium
- 252 mg
- Dietary fiber
- 1.0g
8 servings per batch · ~242g each
Macro data sourced from USDA FoodData Central
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How much protein does Five Spice Chicken Sheet Pan Dinner have per serving?
Each serving provides 38g of protein at 585 calories with 45g fat and only 5g carbs. This is a very low-carb, higher-fat chicken option.
How long does Five Spice Chicken Sheet Pan Dinner take to prep?
Despite the name, this recipe cooks on the stovetop as quick prep and yields 8 servings at once. You're batch-prepping a full week of dinners with multiple servings ready simultaneously.
Is Five Spice Chicken Sheet Pan Dinner good for fat loss?
At 38g protein and 585 calories per serving, the very low carbohydrate content (5g) makes this well-suited for lower-carb fat loss approaches. The high fat percentage supports satiety on a deficit.
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