Tag Archives: Heart Healthy

Sheet Pan Salsa Chicken

Sheet Pan Salsa Chicken

Two words…chicken and salsa! They just go together in a palate pleasing way, and sheet pan meals are some of my favorite weeknight ways to cook for the family!

When I am roasting boneless chicken, thighs are my go to, because they never disappoint! I do love a juicy chicken breast, but honestly you need to be right on top of it to get the chicken out right when it reaches 165 degrees F. and not a minute after to get a really juicy breast, and the best flavor for chicken breasts is bone in. I had seven chicken thighs, but this will vary depending on the size.

Back to this utterly delicious Salsa Chicken recipe! It’s on my rotation menu based on all the Mmmm’s I am getting from the kids and hubby. Choose your favorite salsa for this. I used Fody Foods Low FodMap Salsa in this recipe which was surprisingly delicious since it didn’t have the traditional onion and garlic in it. But use your favorite, and your favorite heat level! The salsa is a vessel for the fresh tangy lime juice and green onion. Another spring favorite addition to meals. Greens onions are lovely sprinkled on savory dishes in general. They are exceptional on salads too. If you are eating Low FodMap, Fody Foods is a great choice. You will also need a can of black beans. My favorite canned beans brand is Eden which is headquartered in my home state of Michigan. They are non-gmo, soaked (very important for digestion), organic, and in BPA free cans. I always rinse my beans under cold running water before using them.

Low FodMap Salsa

I have never in my recent memory been so glad for Spring to be here. The winter seemed longer than usual, and I love the promises of Spring with renewal all around us and new growth! When I saw this blue sheet pan I’m using at my local Marshall’s I had to grab it. The color was so gorgeous! It is so good to go outside for a walk and hear so many birds singing, and best of all, wearing tennis shoes instead of boots. There is a feeling of freedom not being bundled up against the cold. I am not one to stay inside all winter, I need to be outdoors because the fresh air just feels good, and it boosts my mood. I’m just starting to get out into my gardens and do some clean up! I see the deer are out and about too. They are very hungry, even eating out of my bird feeder, so I forgive them for digging up a couple of my tulip bulbs.

Mexican Seasoned Chicken for Sheet Pan Salsa Chicken

In this chicken recipe I have two colors of peppers. Did you know peppers are higher in Vitamin C than oranges? They are a perfect addition to this salsa chicken. Feel free to substitute any colored peppers you have on hand. Green would be good too.

I mixed up a Low FodMap Mexican Spice blend to coat the chicken that is delectable. Cumin gives the chicken a smoky flavor, and it is not hot, so it won’t blow your socks off! If you are into that, you can use a hot salsa and your favorite hot sauce at the table like my son, Jeff. 🙂

I’d like to add that if you are having digestive problems, a gut health and microbiome test can be very helpful, and balancing your gut can be a huge help in overcoming FodMap intolerance. FodMaps are very beneficial to feeding the good bacteria in your gut, which you want. Low FodMap eating can help alleviate symptoms, but it is always good to get to the root cause. I highly recommend this Gut Health Test from Thorne which is surprisingly reasonable, I just took it myself, you can do it at home and the report is extensive and very helpful with recommendations based on your results and a deep dive into your gut.

To make this dish very Low FodMap, omit the black beans which are a moderate fodmap. Beans do have a lot of health benefits, and soaked beans are easier to digest.

Sheet Pan Salsa Chicken

Ingredients:

3 pounds of boneless chicken thighs

1 16 oz. jar of salsa

2 large bell peppers, one yellow one red

1 can of Black Beans, drained and rinsed under water (I always use Eden in my recipes)

3 green onions, sliced (green parts only for Low FodMap)

Juice of 1 Lime (A juicy one. Limes can be finnicky)

Garlic Infused Olive Oil

Mexican Spice Blend:

1 Tablespoon of Cumin

2 Teaspoons of Chili Powder

1/2 Teaspoon of Oregano

1/2 Teaspoon of Salt

1/2 Teaspoon of Black Pepper

Directions: Preheat your oven to 400 degrees F. Lightly grease a large sheet pan. I used Avocado Oil spray. Put your chicken thighs in a medium bowl. Add a tablespoon of garlic olive and toss to coat the chicken.

Mix together the Mexican Spice Blend. Sprinkle it over your chicken, and toss again until the chicken is evenly coated. Place the chicken thighs evenly spaced on your large sheet pan. Put the chicken in the preheated oven and roast for 20 minutes.

While the chicken is roasting. Put your salsa in a bowl. Add the can of drained and rinsed beans, sliced green onion, and the juice of a lime. Stir it together. Mmm. It’s looking good!

Wash, seed and slice your peppers into long strips. In a bowl, toss the peppers with an additional Tablespoon of Garlic Olive Oil and sprinkle with salt and pepper to taste.

When the 20 minutes are up for the chicken roasting in the oven, pull it out and nestle the peppers around the chicken thighs, not on top of them. That’s for the salsa. Now, mound the black bean salsa mixture over each of the thighs evenly. Place the sheet pan back in the oven and continue roasting for 20 more minutes until the peppers are tender and the chicken is cooked through. Your house is going to smell amazing by the way.

It is ready to serve. You can serve this over cauliflower rice or a rice of your choice. It is absolutely delicious. Don’t forget the pan juices. Spoon them up too. If you love Mexican food, you and your family will love this meal. It is a wonderful, healthy and delicious sheet pan chicken meal! Leftovers are not a problem either, unless you don’t have any. Guess what I’m having for lunch today? 😉 Please leave any comments below. I love to hear from you. Are you enjoying Spring? What is blooming in your area, and what is your favorite Spring meal lately? Have a wonderful day!

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