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–+ servings

Sumac Chicken with Cauliflower & Carrots (DASH Diet-Friendly)

This sumac chicken sheet pan meal is a flavorful and healthy option that aligns with the DASH diet.
With a balance of lean protein, fiber-rich vegetables, and heart-friendly olive oil, this dish delivers a satisfying, nutritious meal with minimal prep time.
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Prep Time 15 minutes
Cook Time 40 minutes
Course Main Dish
Cuisine Middle Eastern
Servings 4
Calories 510 kcal

Equipment

  • Large mixing bowl
  • Baking sheet
  • Parchment paper or foil
  • Whisk

Ingredients
  

Spice Mixture:

  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon ground sumac
  • 1 teaspoon kosher salt
  • ½ teaspoon ground cumin
  • ¼ teaspoon freshly ground black pepper

Main Ingredients:

  • 1 ½ pounds bone-in chicken thighs and drumsticks
  • 1 medium cauliflower cut into 1-inch florets
  • 2 carrots peeled and sliced into 1-inch rounds
  • 1 lemon sliced into ¼-inch thick pieces
  • 1 tablespoon fresh lemon juice
  • ¼ cup fresh parsley chopped
  • ¼ cup fresh mint chopped

Instructions
 

  • Preheat the Oven & Prepare the Baking Sheet: Heat the oven to 425°F. Line a baking sheet with parchment paper or foil to prevent sticking and make cleanup easier.
  • Mix Spices & Coat the Ingredients: In a large mixing bowl, combine the olive oil, sumac, kosher salt, cumin, and black pepper. Stir well until the spices are fully blended. Add the chicken, cauliflower florets, and carrot slices to the bowl, making sure each piece is evenly coated with the seasoning mixture.
  • Arrange the Ingredients for Roasting: Spread the seasoned chicken, cauliflower, and carrots in a single layer on the prepared baking sheet. Lay the lemon slices on top of the chicken and vegetables to enhance the flavor as they roast.
  • Roast & Toss: Place the baking sheet in the oven and roast for 40 minutes. About halfway through cooking, use tongs to turn the vegetables to ensure they cook evenly and develop a nice caramelization.
  • Finish with Herbs & Serve: Once fully cooked, remove the tray from the oven and drizzle the dish with fresh lemon juice. Sprinkle the chopped parsley and mint over the top before serving.

Notes

  • For a lower-fat option, remove the chicken skin before roasting.
  • Pair with brown rice, quinoa, or a lentil salad for a well-balanced DASH diet meal.
  • Swap the carrots for zucchini or bell peppers for variety.
  • If using boneless chicken, reduce the cooking time to 25–30 minutes to prevent drying out.

Nutrition

Serving: 1gCalories: 510kcalCarbohydrates: 13gProtein: 31gFat: 38gSaturated Fat: 9gCholesterol: 158mgSodium: 490mgPotassium: 930mgFiber: 4gSugar: 5gCalcium: 73mg
Keyword dash diet, DASH diet chicken recipe, Easy sumac chicken, healthy sheet pan dinner, Low sodium chicken dish, Mediterranean spice chicken
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