1/05/2017

QUICK SHEET PAN DINNER :: MAPLE-MUSTARD ROASTED CHICKEN W/ SQUASH & BRUSSELS SPROUTS...

Maple-Dijon Roasted Chicken Sheet Pan Dinner  - via Savor Home
So during my little break I took after Thanksgiving, I pretty much lived in my kitchen. I haven't shared many food related things here lately, so it may not seem like it, but I have. My kitchen and I are quite tight these days. Having a really limited diet for a period of time can really make you get to know food I guess... I'm staring to seriously develop my own recipes and get really, really acquainted with food - which is fun for me, but very time consuming! I'm hoping to be able to share more with you this year. BTW, if you are new here, I have the autoimmune disease, Hashimoto's Thyroidis, which I've kept under control through the Autoimmune Protocol Diet (which is stricter than Whole 30 if you can imagine!!) and lifestyle changes. You can read more about my journey here, here, and here... 

Anyway, I'm slowly starting to add foods and certain ingredients back into my diet (so excited!!), but the base of my diet is still somewhat the same for now. The good thing is that I've been able to find and make a ton of good recipes that anyone would like, irrespective of their diet. This sheet pan dinner is the perfect example. Quick and easy healthy recipes, dinner recipes especially, are like gold these days and this one is DELISH! The chicken is incredibly flavorful and not dry at all - as most chicken breasts tend to be. The vegetables cook to perfection and are full of flavor as well. I actually made this, chopped up the chicken and put the chicken and vegetables over salad greens to make the perfect salad. So not only is the recipe really good and quick, it's versatile! The leftovers are also quite tasty... :)

Maple-Dijon Roasted Chicken Sheet Pan Dinner  - via Savor Home
Maple-Dijon Roasted Chicken Sheet Pan Dinner  - via Savor Home

Here is what you need and what to do:

Recipe adapted from Cooking Light
Gluten Free, Dairy Free
Prep Time: 20 minutes, Cook Time: 40 minutes
Serves 2

Ingredients

2 tsp chopped fresh sage
2 tsp good Dijon mustard
2 tsp pure maple syrup
2 bone-in, skin-on chicken breasts (organic if possible - they are more flavorful and juicy!)
2 cups butternut squash, about 1in cubed
1 medium red onion or 2 medium shallots, peeled & quartered
2 cups Brussels sprouts, trimmed & halved
2-3 Tbsp olive oil
Salt & pepper

1. Place a large, rimmed sheet pan in the oven and preheat the oven to 425 degrees.

2. Combine the sage, mustard, and syrup in a small bowl and whisk to combine. Once the oven comes up to temperature, carefully remove the sheet pan. Add the chicken to the pan (you should hear a good sizzle!) and evenly brush the chicken with the maple-mustard mixture. Place the chicken in the oven and bake it for 20 minutes.

3. While the chicken is cooking, add the squash, onion, and Brussels sprouts to a bowl. Season the vegetables with olive oil, salt, and pepper. Stir to make sure the vegetable are evenly coated.

4. After the chicken has baked for 20 minutes, carefully drain the excess juices (from the chicken) from the sheet pan. The vegetables will brown and crisp up better if drain the juices. Distribute the vegetable evenly in the pan. Also, season the chicken with salt and pepper.

Quick Tip: If you like a more crispy Brussels sprout, then be sure to place each Brussels sprout flat side down on the sheet pan before returning it to the oven. Doing this will create a good crispy crust!

5. Bake for an additional 20 minutes at 425 degrees or until the chicken is done and browned on top. Remove the breasts from the bones before serving.

Enjoy and maybe make something like this for dessert!.

Images by me
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  2. Looks delicious Tiffany. I'll have to share it with Elie. We love one pan dishes.

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  3. It looks very delicious.. and also easy to cook..

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  4. Are there added sugars from the mustard and maple syrup?

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    1. There are natural sugars in the maple syrup. Just make sure you use pure maple syrup to avoid any added sugar. Dijon mustard typically doesn't have any sugar.

      You can find the nutrition information for the whole meal here: http://www.cookinglight.com/recipes/maple-mustard-roasted-chicken-squash-brussels-sprouts

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  5. This looks amazing--can't wait to make it. I'm so happy to hear you're able to start adding back in some old food! Following your blog for a while now, I know how much you love a variety of food (and treats!) so I hope some of these old goodies are in your future very soon!

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  6. Holy smokes I haven't seen chicken look this good in awhile. I am so trying your recipe tomorrow night. Thank you Tiffany for the wonderful share.

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