(soft music)
- Hey there, it's Chef Sean,
Culinary Director here at
the Flint Farmers Market
and I'm in the kitchen with my friends.
- Caleigh.
- Lilian.
- And Michael.
- And today we gonna to tackle
a really healthy weeknight meal.
It's called sheet pan chicken.
You guys ever heard of
sheet pan chicken before?
- [Kids] No.
- No, what do you think it goes on?
A sheet pan, right?
- Yeah.
- Okay.
We're gonna work with some
nice locally grown chicken.
We've got chicken that has
been cut up into pieces.
So we've got our drumstick
and our breast and our wing pieces.
And all of this is gonna to be cooked
on a nice big long sheet pan.
Alright, so the first thing we did,
is we heated up an oven.
So be very careful,
this is hot. And what I want to do
is have you guys add the
chicken to the top of it.
And we're going to sprinkle
on a little bit of olive oil.
And then Lily, will you helped me put
some pieces of chicken on here
drop those on see how hot that was?
- [Michael] Yeah.
- [Shaw] OK. So that help
get a nice sear on there.
Okay.
Okay.
Now I'm gonna put this back in the oven
but what you guys have to do?
We just touched raw chicken.
So what should we do?
- Wash our hands.
- Wash our hands to be safe.
Okay guys, now that we have
the chicken in the oven
we have to prepare all the
vegetables that go on it.
The chicken has to go in first
because it takes the longest to cook
but we gonna add some really fun
vegetables that get roasted. So we gonna
add sweet potato. You
guys like sweet potatoes?
We're going to add - what is this?
- Cauliflower.
- Cauliflower, yeah. And then we got
some nice spring onions or scallions.
And so what we gonna to do is
break all these things up
so that they're a little bit smaller
and that way we can throw
them onto the sheet pan
and cook with the
chicken for a little bit.
Okay, so Michael I know you know
a little bit about knife skills.
So I want you to use that knife there
and help me chop these green
onions into big segments.
Okay, so what do we
know about knife skills?
- Always hold and then cut it.
- Yep, always keep your hand
back from a knife blade.
Lillian, can you help me with
pulling away a little broccoli
er- cauliflower florets?
Can you break those up for me?
I want you to start
peeling our sweet potato.
Remember that chicken we put
onto the sheet pan earlier?
This came out of the oven.
You see how it's starting
to get nice and brown and crispy.
Now what we want to do is spread all these
vegetables out on top of
the chicken sheet pan.
So can you guys help me do that?
Stay away from the hot pan
but I want you to spread
all these vegetables out
and just sprinkle right
on top of the pan. Be very
careful because it's hot.
It is very hot, right?
Then we gonna add a
secret ingredient to this.
We're gonna add a little
bit of curry powder.
Have you guys ever worked
with curry powder before?
- No.
- No, so this is a fun
spice right from India.
We gonna add a little bit of this on top
just to give it a little extra flavor.
Perfect, guys, thank you for your help.
Spread those out nice and evenly.
Okay, now this goes into the oven.
We let it cook for
another 15 or 20 minutes
until the chicken's done.
Back to those vegetables and chicken
have roasted for a little bit longer.
We have this. This is our
roasted sheet pan chicken.
We've got beautiful,
brown, crispy chicken skin,
our roasted cauliflower, and
our softened sweet potatoes,
and everything's got a little
bit of that curry flavor.
What do you think guys? Looks good.
- Yeah.
- You ready to taste that?
- [Kids] Yeah.
- Alright, let me plate that up for you.
So now this is a nice plate of
chicken. We've got a balanced
meal of lean protein
and healthy vegetables.
What do you think?
- Good.
- Good. Okay, let's give it a taste.
Mm, I like the sweet potatoes.
You wanna try it?
I'll help you get a cauliflower
on there how about that.
No?
(laughter)
The mark of a true child.
How about a little chicken?
There we go. So there's the makings of a
great weeknight meal right there.
- This is so good.
(soft music)
