Main Dishes · No. 116
Maple Dijon Sheet Pan Chicken
Maple Dijon Sheet Pan Chicken with boneless chicken thighs, Brussels sprouts, and butternut squash tossed in a maple-mustard sauce. This easy one-pan fall dinner is high in protein and fiber with minimal cleanup.
Serves 4Total time 50 min361 calories per servingAmericanDinner
Ingredients
- 3 tablespoons Dijon mustard
- 2 tablespoons maple syrup, I used Wholesome Yum sugar-free maple syrup
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 ½ teaspoons kosher salt
- ⅛ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley
- ¼ teaspoon red pepper flakes, optional
- 1 ½ pounds boneless skinless chicken thighs, cut into cubes
- 12 ounces Brussels sprouts, trimmed and halved
- 12 ounces butternut squash, cut into ¾-inch cubes
Method
- Preheat the oven to 425°F and spray a large rimmed baking sheet with oil. Line it with foil first, if desired.
- Add the mustard, maple syrup, olive oil, apple cider vinegar, salt, black pepper, garlic powder, onion powder, dried parsley, and red pepper flakes to a large mixing bowl. Whisk until evenly combined.
- Add the chicken, Brussels sprouts, and butternut squash and toss until everything is evenly coated.
- Transfer the mixture to the prepared sheet pan and spread it into an even layer. Roast for 35 to 40 minutes, stirring halfway through, until the chicken is cooked through and the vegetables are tender.
- Broil for an additional 1 to 2 minutes, watching closely, for a little extra char, if desired.
- Serve with a salad or a grain, such as wild rice, brown rice, or a brown rice and quinoa blend.
Notes
- From the family list: about 50 min, ~361 cal, 37 g protein. One sheet pan with Brussels sprouts and butternut squash. Add rice or bread on the side.
- Times from the recipe page: prep 15 min, cook 35 min, total 50 min.
- 361 calories per serving, from the recipe page (yield as listed: 4 servings).
- Recipe and photo from Skinnytaste (skinnytaste.com), by Gina Homolka. Saved for personal use.