Dijon-Maple Chicken with Brussels and Butternut

• 份量: Serves 4
• 活動時間: 45 min (ingredient prep)
• 總時間: 1.5 hour

食材

Olive oil spray (I like my Misto or Bertolli)

4 tablespoons Dijon mustard

3 tablespoons pure maple syrup

2 tablespoons reduced-sodium soy sauce

4 large bone-in chicken thighs (6½ ounces each), skin removed and fat trimmed

4 skinless chicken drumsticks (3½ ounces each)

¾ teaspoon kosher salt

Freshly ground black pepper

12 ounces Brussels sprouts, trimmed and halved

12 ounces butternut squash, peeled, seeded, and cut into

3/4-inch cubes

6 sprigs of fresh thyme

1½ tablespoons olive oil

步驟

Prep the ingredients

Line an 18 x 13-inch large rimmed sheet pan with foil or parchment and spray with oil.

In a small bowl, combine 3 tablespoons of the mustard, 2 tablespoons of the maple syrup, and the soy sauce.

Cut the chicken and place in the bowl with the sauce

Season both sides of the chicken with ½ teaspoon of the salt and pepper to taste, then arrange it on the prepared pan.

Cut the Brussel sprouts.

Preheat the oven to 425°F.

In a large bowl, combine the Brussels sprouts, butternut squash, thyme, olive oil, and the remaining ¼ teaspoon salt. Season with the pepper and toss well.

Arrange the vegetables on the prepared sheet pan in a single layer around the chicken.

Pour the Dijon-maple sauce over the chicken, turning to coat completely, and pour any remaining sauce over the vegetables. (HIGHLY RECOMMEND coating vegetables in a sauce)

Bake until the chicken is cooked through and the vegetables are tender. For 1” chicken cubes, check at around 25 min to see if cooked through. For the Brussel sprouts about 40 minutes.

Meanwhile, in a small bowl, whisk together the remaining 1 tablespoon each mustard and maple syrup.

Once 25 minutes has passed, brush the mustard/maple mixture over the chicken. Bake for 5 more minutes, until browned, and serve right away.

筆記

From: “Skinnytaste One and Done”

PITA: 3/5

Overall: 3/5

Probably would taste better with chicken thighs, watch the cook time as chicken can dry out. Also, important to douse the Brussel sprouts in the sauce

營養

• 每份大小: 1 cup veg + thigh + drum
• 卡路里: 527
• 總脂肪: 18.5 g
• 飽和脂肪: 3.5 g
• 膽固醇: 264 mg
• 鈉: 1153 mg
• 總碳水化合物: 28 g
• 膳食纖維: 5 g
• 總糖: 13 g
• 蛋白質: 59 g