Sometimes making dinner can be chaotic. Having those go-to recipes that are fast, easy and with minimal cleanup are crucial to minimizing stress while your home. You can even prep the pan ahead of time and keep it in the fridge covered with foil until you are ready to cook. This recipe features seasonal apples of your choice as well as hearty veggies. Chicken is lean protein and a more heart-healthy option compared to red meats. Using skinless cuts will further help reduce unnecessary saturated fats from your meals. This dish would pair well with a side brown rice or farro, tossed with some fresh rosemary.
Ingredients:
1 lb. of skinless chicken breast (about 4)
1 large apple, diced
1 red onion, cut into wedges
1 medium sweet potato, diced
½ a bag of brussels sprouts, cut in half
2 large carrots or parsnips, diced
3 tablespoons olive oil
1 tablespoon of thyme (fresh if possible)
1.5 tablespoon Dijon mustard
1.5 tablespoon maple syrup
1 teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
Preheat oven to 400 degrees F. In a large bowl mix together the olive oil, thyme, mustard, maple, garlic powder, salt and pepper to make the dressing. Add the diced apple and veggies to the dressing mix and toss; then transfer pieces to a sheet pan, leaving the extra dressing in the bowl. Add the chicken to the dressing bowl and fully coat. Add the chicken to the sheet pan. Arrange the chicken and veggies on the sheet pan so that there is space in between each item.
Place into the oven for 15 minutes. Then open the oven, toss the veggies and return to the oven for an additional 15-20 minutes, or until the chicken has reached the internal temperature of 165 degrees F.
Remove from oven, and allow chicken to rest for at least 5 minutes before serving. Makes 4 servings.
Nutrition Facts
Serving size: 1 breast and ½ cup veggies
Calories: 350; Total fat: 15.1g; Sodium: 590mg; Total Carb: 25.3g; Fiber: 3.1g; Sugar: 10.3g; Protein: 29.1g
