Thyroid Recipe: Lemongrass Chicken Sheet Pan Dinner

This Lemongrass Chicken Sheet Pan Dinner recipe is a Vietnamese-inspired chicken and veggies one-pan meal in a delicately flavored, aromatic sauce. Who needs to order take-out when you can dine in at home?

About this recipe

This recipe is full of flavors of citrusy lemongrass, spicy ginger, zingy turmeric, and aromatic garlic. Even though this super easy meal is allergy-friendly, it does not lack in the flavor department! For an extra veggie boost, you can also serve it alongside steamed cauliflower rice.

It's naturally gluten-free, grain-free, nightshade-free, fruit-based spice-free, and seed-free. All of that means that this recipe is 100% compliant if you are on the Autoimmune Protocol, otherwise known as the AIP diet! If you have an intolerance or allergy to coconut, you can easily make this coconut-free by replacing the coconut aminos with gluten-free fish sauce and using avocado oil or olive oil in place of coconut oil.

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Traditional use of lemongrass

Lemongrass has a lemony citrus aroma and flavor. It is a woody stalk that is prevalent in many parts of Africa and Asia. It is often a flavoring agent in Asian cuisine, perfumery, and insect repellant. 

Traditionally, lemongrass was used in folk medicine to treat anxiety, gastrointestinal problems, and induce sleep. Researchers primarily find these therapeutic effects in animal studies, showing that lemongrass can lower blood pressure and has anti-inflammatory, antioxidant, and anticancer properties. More research is needed to confirm the same effects in humans.

Kitchen shortcuts

Making your meals at home from scratch doesn't have to be a complicated or lengthy process. When you are doing your best to eat a thyroid-healthy diet, you will likely notice that you are spending more time than usual in the kitchen. 

Here are some shortcuts that we love to use:

1. Cook everything in one pot or on one pan. This way, when you are done cooking for the day, you won't have to spend extra time washing up multiple dirtied pots and pans.

2. Try unbleached parchment paper or silicone baking mats when you bake food on sheet pans. Using parchment paper or a silicone baking mat helps save your baking sheet from getting stuck-on, baked-on food or grease that requires a lot of elbow grease to clean up later.

3. Invest in some great kitchen gadgets like a high-speed blender, food processor, convection toaster oven, or immersion blender. While it may be a higher cost upfront, these tools can help you save money over time. These tools reduce the amount of pre-cut produce and convenience food items you buy. Some of these tools can even cut energy costs over the long-term. For example, you can use a small toaster oven instead of a large oven for smaller recipes.

These are just a few simple ways to save your energy and time for other activities that you enjoy, creating a food-life balance.

What is a food-life balance?

Creating time for things you enjoy is so vital to thyroid health. Even though nourishing food and proper nutrition are crucial for good health in general, so are paying homage to a happy life and incorporating lifestyle factors into your routine. 

These activities may look different for you, but some life balance ideas are:

• Getting outdoors a little each day for some natural sunlight (hello, Vitamin D!)

• Meditation in the mornings or evenings

• Journaling about all the things for which you are grateful

• Reading for pleasure (not just 24/7 medical research)

• Crafting, creating, dreaming

• Socializing with loved ones that support you

• Self-care practices (like diffusing essential oils, Epsom baths, dry brushing, etc.)

Whatever makes your soul sing, do THAT! A happy mind can support your adrenal function, making for a happier thyroid.

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Lemongrass Chicken Sheet Pan Dinner Recipe

AIP compliant and gluten-free. Make it coconut-free by substituting the coconut aminos for more gluten-free fish sauce and using avocado oil or olive oil in place of coconut oil. Serves 4.

Ingredients

• 1.25 lb boneless skinless chicken thighs, sliced into long 1/2" thick strips

• 2 tsp lemongrass powder or 1" finely minced fresh lemongrass

• 1 Tbsp ginger powder

• 1/4 tsp turmeric powder

• 2 Tbsp coconut aminos

• 3 cloves garlic, pressed

• 1 tsp honey

• 1.5 Tbsp lemon juice

• 1/8 to 1/4 tsp gluten-free fish sauce

• 1 T + 2 Tbsp refined coconut oil, melted, divided

• Himalayan salt

• 1.25 lb Napa cabbage, julienned

• 1/2 lb baby portabella mushrooms, sliced 1/4" thick

• 1/2 bunch green onions, thinly sliced diagonally

Instructions

1. Add sliced chicken pieces, lemongrass, ginger, turmeric, garlic, coconut aminos, honey, lemon juice, and fish sauce to a container that has a lid, and stir well.
2. Seal with lid and marinate in the fridge for at least 30 minutes. You can skip this step if in a hurry, but the flavor is best when they marinate for a bit.
3. Place a rack in the center of your oven, and heat to 400 F. Line a sheet pan with parchment paper, and drizzle with 1 Tb of the melted coconut oil.
4. Spread the cabbage out in an even layer on the prepared sheet pan, then sprinkle the mushrooms on top of the cabbage.
5. Sprinkle the veggies with just a little salt, then place the marinated chicken pieces evenly over the top.
6. Drizzle the remaining juices over the top of the chicken and veggies, sprinkle the green onions over the top, then drizzle with the remaining 2 Tb melted coconut oil.
7. Bake for 22 to 25 minutes or until chicken is just cooked through and cabbage has wilted slightly.
8. Toss gently with tongs to distribute juices, and serve.

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