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Sheet Pan Jamaican Chicken Tenders and Vegetables
with mango salsa

Active: 30 min Total: 50 min
Jerk seasoning adds flavor to chicken and vegetables in this sheet pan meal. Top everything with a naturally sweet mango salsa.
Tags

Ingredients

Metric
Servings:
4
Sheet Pan Jamaican Chicken and Vegetables:
  • Cauliflower - 12 oz, florets
  • Onions, medium - 1, chopped
  • Zucchini - 1 lb, chopped
  • Oil, cooking - 1 Tbsp + 1 Tbsp
  • Jerk seasoning - 1 Tbsp + 1 Tbsp (sub Cajun seasoning)
  • Chicken breast tenders - 1 lb (sub chicken boneless and skinless breasts, sliced)
  • Lime juice - 2 tsp
Mango Salsa:
  • Mangos, small - 2, peeled and chopped
  • Hot sauce (opt) - 1/2 tsp
  • Lime juice - 1 tsp
  • Ginger, dried (opt) - 1/4 tsp

Nutrition Facts

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Prep

  1. Cauliflower / Onions / Zucchini - Prep as directed. Store cauliflower in one container. Combine onions and zucchini in another container. (Can be done up to 5 days ahead)
  2. Make mango salsa - Peel and dice mangos. Combine with hot sauce, lime juice, and dried ginger. (Can be done up to 2 days ahead)

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Make

  1. Heat oven to 425F / 218C.
  2. While oven heats, toss cauliflower in first portion of oil and first portion of Jerk seasoning (if your Jerk seasoning does not include salt, add some salt). Spread out on a sheet pan.
  3. Roast cauliflower for 10 minutes, shaking the pan halfway through, until cauliflower is starting to turn tender.
  4. Toss onions, zucchini, and chicken tenders in second portion of oil and second portion of Jerk seasoning (as noted above, if your Jerk seasoning does not include salt, add some salt).
  5. Remove sheet pan from oven. Top cauliflower with onions, zucchini, and chicken tenders.
  6. Return pan to oven and continue roasting until chicken is cooked through and vegetables are tender, 15 to 20 minutes. Squeeze lime juice over top.
  7. Serve chicken and vegetables with mango salsa on top. Enjoy!

Nutrition Facts

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Reviews

Ratings

Original (98)
Gluten-free (6)
Paleo (19)
Vegetarian (19)

40 reviews

The 6 serving version of this fit perfectly in my large silver sheet pain. This was an easy recipe, once things are chopped up. Not ideal for the kids, too spicy for them. It's REALLY GOOD. I think I could use almost any spice mix with this, and it will easy to do and taste amazing. 2nd time I made it I used brussel sprouts instead of zucchini.

By: Kristine
Posted: Sep 24, 2019
Diet: Original
0 Helpful

I want to make the mango dipping sauce to use for lots of things!

By: Jenna
Posted: Jul 12, 2018
Diet: Original
0 Helpful

Not my favorite, to dry. Really love jerk seasoning, so bit dissapointes

By: Nienke
Posted: Jun 11, 2018
Diet: Original
0 Helpful

Pretty tasty!

By: Corey
Posted: Jun 09, 2018
Diet: Original
0 Helpful

Made one sheet pan with Italian seasoning instead of Cajun spice for 4 yo. Added fresh mango banana coconut water smoothie.

By: Shawn
Posted: May 01, 2018
Diet: Paleo
0 Helpful

I didn't make the mango sauce in advance, because I was prepping this dish at the same time as another recipe that had a blended sauce, so my blender was dirty at the time. So I made the sauce while the potatoes were cooking. My boyfriend hates the squishy texture of zucchini so rather than chunks I sliced it very thinly and stored separately from the onion, and added it to the pan about 10 mins after adding the onion and chicken.

By: Kathryn
Posted: Apr 30, 2018
Diet: Original
0 Helpful