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Sheet-Pan Roasted Honey Mustard Chicken and Vegetable Dinner

Published by Cheryl Mussatto, MS, RD, LD on Jan 20, 2021

 

Here’s your dinner winner for busy weeknights or relaxing weekends

 

Don’t you just love one-pan dinners? What can I say except they’re convenient, easy-to-assemble, making it a snap for getting a healthy meal on the table in under an hour. Best of all, no side dishes required and no major cleanup involved – my kind of meal!

This one-dish roasted chicken with vegetables tastes as if it took hours to prepare. Not true. The chicken, veggies and rosemary are simple ingredients that can be prepped in mere minutes. Speaking of rosemary, this fragrant herb adds a special touch to this dish. Rosemary, native to the Mediterranean region, gives this meal a rich flavor and aroma as the meat juices cook the veggies to perfection.

If you’ve never attempted a sheet pan or one-pan dinner, here’s your chance. What I like best about this recipe is you can make it your own; in other words, if you want to substitute broccoli for the Brussels Sprouts or cubed sweet potatoes for the halved cherry tomatoes, go for it. Or maybe you want to roast sliced carrots with cut up red potatoes. There really is no right or wrong to letting your creative culinary juices flow.

For the chicken, you can use either skinless chicken breasts or bone-in chicken breasts. If you want your chicken a bit more juicier and flavorful, then I’d recommend bone-in chicken breasts.

This delectable dinner not only tastes amazing but also serves up a healthy dose of protein, fiber, and various vitamins and minerals, all good for fueling your body with the nutrients it needs. The herb rosemary is a rich source of antioxidants and anti-inflammatory compounds, thought to help boost the immune system and improve blood circulation. And that’s what we each should aim for when planning meals for our families – using healthy ingredients that nurture our bodies best.  Are you ready to try out this recipe?  Check it out below:

 

                                                                                    Photo by Cheryl Mussatto

One-Pan Roasted Honey Mustard Chicken and Vegetable Dinner – Serves 4 (One chicken breast and 1 cup of vegetables)

Nutrition per serving: Calories – 340; Total Fat – 12 grams; Protein – 35 grams; Carbohydrates – 22 grams; Fiber – 5 grams; Sodium – 400 milligrams

Ingredients:

4 chicken breasts

4 teaspoons olive oil, divided

Sprinkle of garlic powder

Sprinkle of sea salt

Sprinkle of black pepper

1 tablespoon stone ground mustard

1 tablespoon Dijon mustard

1 tablespoon balsamic vinegar

2 tablespoon honey

2 cups sliced Brussels sprouts

1-2 cups halved cherry tomatoes

Kosher salt and pepper to taste

Fresh rosemary sprigs

Directions:

  1. Preheat oven to 425 degrees F.
  2. Line a sheet pan (18 x 13 inch) with parchment paper or foil. Place in oven as it heats.
  3. While oven is heating, season chicken breasts with a drizzle of olive oil, and a sprinkle of garlic powder, sea salt, and black pepper.
  4. In a small bowl, whisk together 1 tablespoon each of stone ground mustard, Dijon mustard, and balsamic vinegar, and 2 tablespoons honey. Brush mixture on chicken breasts.
  5. In a medium bowl, combine thinly sliced Brussels sprouts and halved cherry tomatoes (or other preferred vegetables) with 1 tablespoon olive oil.
  6. Remove pan from oven.
  7. Place chicken brushed side up, on one end of sheet pan and vegetables arranged on the other side of the sheet pan.
  8. Sprinkle vegetables with salt and pepper.
  9. Return sheet pan to oven.
  10. Bake for 20 minutes, bring pan out of oven to sprinkle with chopped rosemary. 
  11. Vegetables can be removed at this point and kept warm if they are tender and cooked. Continue to roast chicken for an additional 10 to 20 minutes, or until a thermometer inserted in the thickest part of the chicken reads 165 degrees F. 
  12. For additional browning, broil just the chicken breasts without the vegetables under the broiler 3 to 5 minutes more. Garnish with chopped rosemary. 

 

 

 

 

 

 

 

 

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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