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5.0 from 36 votes

Chicken and Brussel Sprouts with Mustard Sauce

Roast chicken and Brussel sprouts with red potatoes and butternut squash, then coat in a tangy mustard sauce for an easy one-pan meal!

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 servings
Calories: 621 kcal
Course: Main Course , Dinner
Cuisine: American

Ingredients

  • 2 tbsp olive oil
  • 8 chicken tenders
  • Pinch salt
  • ground black pepper
  • 8 small red potatoes halved
  • 16 Brussels sprouts halved
  • 1 cup butternut squash 1-inch cubed
  • 1/3 cup apple cider
  • 1/2 cup chicken stock
  • 2 tbsp whole grain mustard
  • 1 tbsp butter
  • 1 tbsp parsley chopped

Instructions

    Cup of Yum
  1. Preheat oven to 450°F. Trim the ends off and slice the brussels sprouts in half.  Cut the small red potatoes in half and put both in a microwave safe bowl with about a tablespoon of water, cover and microwave for 5 minutes on high. Set aside.
  2. In a large cast iron skillet or pan add the oil and then chicken. Sprinkle with salt and pepper and pan fry until golden brown on both sides, 3 minutes. Remove from pan, keep warm and set aside.
  3. Drain any water from microwaved vegetables and add to skillet with butternut squash, toss to sauté for 3 minutes. Add the apple cider, chicken stick and scrap bottom of pan to pick up any cooked bits. This adds flavor!
  4. Add the chicken and nestle between vegetables. Roast in oven for 12-14 minutes, until vegetables get a golden brown. Remove from oven and add mustard and butter. Swirl to incorporate in the sauce. Serve hot.

Nutrition Information

Calories 621kcal (31%) Carbohydrates 81.7g (27%) Protein 23.1g (46%) Fat 24.5g (38%) Saturated Fat 5.8g (29%) Polyunsaturated Fat 4.1g Monounsaturated Fat 11.6g Trans Fat 0.1g Cholesterol 43.6mg (15%) Sodium 624.6mg (26%) Fiber 10.7g (43%) Sugar 9.7g (19%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 621

% Daily Value*

Calories 621kcal 31%
Carbohydrates 81.7g 27%
Protein 23.1g 46%
Fat 24.5g 38%
Saturated Fat 5.8g 29%
Polyunsaturated Fat 4.1g 24%
Monounsaturated Fat 11.6g 58%
Trans Fat 0.1g 5%
Cholesterol 43.6mg 15%
Sodium 624.6mg 26%
Fiber 10.7g 43%
Sugar 9.7g 19%

* Percent Daily Values are based on a 2,000 calorie diet.