Pomegranate Chicken and Wild Rice Sheet Pan Dinner

This chicken and pomegranate chicken sheet pan dinner is the perfect sweet and sour chicken with a twist. Low fat and simple to make in 30 minutes.

Course Dinner
Cuisine Asian
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 Servings
Calories 841 kcal


  • Ingredients
  • 600 g Chicken Thighs
  • 2 Tbsp five spice
  • 3 Tbsp olive oil
  • 2 Tbsp fennel seeds
  • 400 g plums chopped
  • 100 g pistachios
  • pomegranate arils
  • 2 Tbsp pomegranate molasses

For the rice

  • 200 g white and wild rice mix
  • 200 ml water
  • 3 leaves bay
  • 1 stick cinnamon
  • 1 tsp cumin seeds
  • 6 black peppercorns


  1. Instructions
  2. Pre-heat oven to 200c.
  3. Rub the olive oil into the chicken and coat with the five spice and the fennel seeds.
  4. Place the chicken in a roasting pan or on a tray with the garlic and roast for about 30 minutes or until
  5. cooked.
  6. Halve and stone the plums. Cut them into quarters and put them into a bowl.
  7. In the last few minutes of cooking the chicken, place the plums in the roasting tray and drizzle with the
  8. pomegranate molasses.
  9. For the rice add all the ingredients to a pan and simmer covered on low heat for 20 minutes. Discard the
  10. cinnamon stick and fluff the rice with a fork.
  11. Once the chicken is cooked remove it to a cutting board and place the rice in the roasting tray.
  12. Place the chicken on top of the rice and dress with the pistachios and pomegranate arils.
Nutrition Facts
Pomegranate Chicken and Wild Rice Sheet Pan Dinner
Amount Per Serving
Calories 841 Calories from Fat 432
% Daily Value*
Total Fat 48g 74%
Saturated Fat 9g 45%
Cholesterol 147mg 49%
Sodium 128mg 5%
Potassium 1043mg 30%
Total Carbohydrates 67g 22%
Dietary Fiber 9g 36%
Sugars 17g
Protein 38g 76%
Vitamin A 12.2%
Vitamin C 15.3%
Calcium 13.2%
Iron 32.1%
* Percent Daily Values are based on a 2000 calorie diet.