Description
A flavorful and easy one-pan meal featuring tender boneless chicken thighs marinated with sun-dried tomatoes, garlic, capers, and fragrant spices, roasted alongside crispy chickpeas. Served with hearty farro, fresh arugula, and creamy plain yogurt, this sheet pan dinner is perfect for a wholesome family-friendly meal in under 40 minutes.
Ingredients
Chicken and Marinade
- 1.5 lbs boneless skinless chicken thighs
- 3 sun-dried tomatoes, finely chopped
- 1 tbsp oil from sun-dried tomato jar
- 1 heaping tbsp capers
- 2 garlic cloves, minced
- 1 tbsp tomato paste
- 2 tsp apple cider vinegar
- 1 1/2 tsp dried oregano
- 1 tsp fennel seed, lightly crushed
- 1/2 tsp crushed red pepper flakes
- 3/4 tsp kosher salt
Chickpeas
- 1 can chickpeas, drained and rinsed
To Serve
- Cooked farro
- Plain yogurt
- Fresh arugula
Instructions
- Preheat the Oven: Preheat your oven to 400°F (204°C) and line a sheet pan with foil or parchment paper to ensure easy cleanup and prevent sticking.
- Prepare the Marinade: In a mixing bowl or large zip-top bag, combine the chicken thighs with finely chopped sun-dried tomatoes, one tablespoon of the oil from their jar, capers, minced garlic, tomato paste, apple cider vinegar, dried oregano, crushed fennel seeds, crushed red pepper flakes, kosher salt, and rinsed chickpeas. Mix well to evenly coat all ingredients.
- Marinate the Chicken and Chickpeas: Allow the chicken and chickpeas to marinate for at least 20 minutes at room temperature, or if you have more time, cover and refrigerate overnight to enhance the flavors.
- Arrange on Sheet Pan: Remove the chicken and chickpeas from the marinade and spread them out into an even single layer on the prepared sheet pan, ensuring the chicken pieces are spaced for even cooking.
- Bake Until Cooked Through: Place the sheet pan into the preheated oven and bake for 25-30 minutes. The chicken should be cooked through with an internal temperature of 165°F (74°C) and the chickpeas should develop a slightly crispy texture.
- Serve: Serve the roasted chicken and crispy chickpeas over cooked farro, topped with fresh arugula and a dollop of plain yogurt for a creamy, refreshing contrast.
Notes
- Marinating overnight will deepen the flavor and tenderness of the chicken.
- Use boneless skinless chicken thighs for the best texture and flavor; bone-in may need longer cooking time.
- Feel free to substitute farro with quinoa or rice according to preference.
- If you prefer less spice, reduce or omit crushed red pepper flakes.
- Ensure chickpeas are well rinsed and drained to prevent sogginess during roasting.
- Prep Time: 10 minutes
- Cook Time: 25-30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean