Montreal-spiced chicken sheet pan
45 min · 48 g protein · 413 cals / serving
The peppery, garlicky steak spice every Canadian pantry holds, rubbed on chicken breasts and roasted on one pan with baby potatoes, broccoli, red pepper and onion. A cool dill-yogurt sauce goes alongside to tame the pepper.
Ingredients
- 400 g (14 oz) gold potatoes, baby, halved
- 1 red onion, in wedges
- 1 tbsp olive oil
- 650 g (1 1/2 lb), 3 large chicken breast, halved horizontally into thin cutlets
- 1 1/2 tbsp montreal steak spice
- 2 small heads broccoli, in florets
- 1 large red bell pepper, in strips
- 1/4 tsp salt
Dill yogurt
- 200 ml (3/4 cup) nonfat Greek yogurt
- 2 tbsp fresh dill, chopped
- 1 small clove garlic, grated
- 1 lemon, half juiced, half in wedges
Steps
- Heat the oven to 425°F. Toss the potatoes and onion with half the oil and most of the salt on a large baking sheet and roast 12 minutes.
- Rub the chicken cutlets with a little of the remaining oil and most of the steak spice. Toss the broccoli and pepper with the last of the oil and spice. Push the potatoes aside, add the vegetables and lay the chicken on top, and roast 15–18 minutes, until the chicken reaches 165°F and the potatoes are browned.
- While it roasts, stir the yogurt with the dill, garlic, lemon juice and the last pinch of salt. Rest the chicken 5 minutes, then slice it and serve everything with the sauce and lemon wedges.
Good to know
Why split the breasts?
Thin cutlets cook in the same time as the vegetables, so nothing waits and nothing dries out. A whole breast would need another 10 minutes.
Is store-bought steak spice salty?
Most blends are mostly salt and pepper, which is why there is so little extra salt here. If yours is low-sodium, add another 1/2 tsp salt with the spice.
Per
- Calories
- 97
- Protein
- (48%)
- 11 g
- Fat
- (20%)
- 2 g
- Carbohydrates
- (32%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 204 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1653 kcal goes into the pot and 2119 g of ingredients comes out as about 1700 g of food: 97 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.