Sheet pan dinners are a convenient and delicious way to create flavorful meals with minimal cleanup. This Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan Dinner is no exception. Combining tender chicken breasts with roasted Brussels sprouts coated in a sweet and tangy maple Dijon glaze, this recipe is sure to become a family favorite.
Ingredients Required
To prepare this mouthwatering dish, you will need:
- Boneless, skinless chicken breasts
- Brussels sprouts, halved
- Maple syrup
- Dijon mustard
- Olive oil
- Garlic, minced
- Salt and pepper
- Fresh thyme leaves, for garnish
Preparation Steps
Begin by preheating your oven and lining a baking sheet with parchment paper or aluminum foil for easy cleanup. Then, whisk together the maple syrup, Dijon mustard, minced garlic, olive oil, salt, and pepper in a small bowl to create the glaze.
Recipe Instructions
Place the chicken breasts and Brussels sprouts on the prepared baking sheet, arranging them in a single layer. Drizzle the maple Dijon glaze over the chicken and Brussels sprouts, ensuring they are evenly coated.
Roast in the preheated oven until the chicken is cooked through and the Brussels sprouts are tender and caramelized, about 20-25 minutes, depending on the thickness of the chicken breasts.
Nutritional Facts
This Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan Dinner is not only delicious but also nutritious. Here’s a breakdown of the nutritional facts per serving:
- Calories: 350
- Protein: 30g
- Carbohydrates: 25g
- Fat: 15g
Health Benefits
The Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan recipe offers numerous health benefits:
- Lean Protein: Chicken is a lean source of protein, which is essential for muscle growth and repair.
- Vitamins and Minerals: Brussels sprouts are rich in vitamins C and K, as well as folate and manganese. These nutrients support various bodily functions, including bone health, blood clotting, and immune function.
- Antioxidants: Brussels sprouts contain antioxidants such as vitamin C and flavonoids, which help reduce inflammation and protect cells from damage caused by free radicals.
- Fiber: Both chicken and Brussels sprouts contain fiber, which promotes digestive health and helps regulate blood sugar levels.
- Heart Health: The combination of lean protein and vegetables in this recipe supports heart health by reducing the risk of heart disease and improving cholesterol levels.
- Low in Calories: This recipe is relatively low in calories compared to many other dinner options, making it a suitable choice for those looking to manage their weight or reduce calorie intake.
- Flavorful and Satisfying: The maple Dijon glaze adds flavor without the need for excessive amounts of salt or unhealthy fats, making this meal both delicious and satisfying.
Variations and Substitutions
Feel free to customize this recipe to suit your taste preferences and dietary needs. You can substitute boneless skinless chicken thighs for the chicken breasts or use a different type of mustard for the glaze. Additionally, you can add other vegetables such as carrots or sweet potatoes for added color and flavor.
Serving Suggestions
Serve this Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan Dinner hot from the oven, garnished with fresh thyme leaves for a pop of color and flavor. Pair it with a side of quinoa, brown rice, or mashed potatoes for a complete and satisfying meal.
Storage and Reheating Tips
If you have leftovers, store them in an airtight container in the refrigerator for up to three days. To reheat, simply place the leftovers on a baking sheet and warm them in the oven at 350°F for 10-15 minutes, or until heated through.
Tips for Success
For the best results, be sure to evenly coat the chicken and Brussels sprouts with the maple Dijon glaze before roasting. Keep an eye on the oven to prevent overcooking, and rotate the baking sheet halfway through cooking for even browning.
Conclusion
In conclusion, Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan Dinner is a flavorful and nutritious meal that’s quick and easy to prepare. Whether you’re cooking for yourself or feeding a family, this recipe is sure to impress. Try it tonight for a delicious and hassle-free dinner option.
FAQs
- Can I use frozen Brussels sprouts for this recipe?
- While fresh Brussels sprouts are recommended for the best flavor and texture, you can use frozen Brussels sprouts if that’s what you have on hand. Just be sure to thaw them completely before using and pat them dry to remove excess moisture.
- What can I use instead of maple syrup if I don’t have any on hand?
- If you don’t have maple syrup, you can substitute honey or agave nectar for a similar sweet flavor.
- Can I make this recipe ahead of time and reheat it later?
- Yes, you can prepare the Maple Dijon Glazed Chicken and Brussels Sprouts Sheet Pan Dinner ahead of time and reheat it later. Simply follow the recipe instructions up until the point of roasting, then cover and refrigerate until ready to bake. When ready to serve, remove from the refrigerator and bake as directed. Adjust the cooking time as needed to ensure everything is heated through.
- How can I prevent the chicken from drying out during roasting?
- To prevent the chicken from drying out, be sure not to overcook it. Remove the chicken from the oven as soon as it reaches an internal temperature of 165°F, and cover it loosely with foil to keep it moist while resting.
- Can I add additional seasonings to the glaze for extra flavor?
- Absolutely! Feel free to customize the maple Dijon glaze by adding herbs or spices such as rosemary, thyme, or red pepper flakes to suit your taste preferences. Experimenting with different flavor combinations is part of the fun of cooking.