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Maple Dijon Chicken and Vegetables
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Maple Dijon Chicken and Vegetables

Maple dijon chicken and vegetables is a healthy sheet pan dinner that bakes on a single pan for quick clean up. An easy weeknight dinner!

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 4 servings
Calories: 427 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 pounds chicken breast pounded to 1/2-inch thickness (3-4 breasts, depending upon size, boneless, skinless
  • 10 ounces carrot peeled and cut into 1/2-inch-wide by 1-inch-long chunks (if more than 1 inch in diameter, cut in half), about 2 1/4 cups, large
  • 8 ounces broccoli about 1 1/4-inch-wide, about 4 cups, large cut florets
  • 1 red onion cut into 3/4-inch chunks, large
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons maple syrup
  • 1 tablespoon Dijon mustard
  • 3 cloves garlic minced
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper ground
  • ½ teaspoon oregano dried
  • ¼ teaspoon thyme dried
  • 1 tablespoon balsamic vinegar
  • 3 tablespoons parsley chopped, fresh

Instructions

    Cup of Yum
  1. Preheat the oven to 400 degrees F. Lightly coat a large baking sheet with nonstick spray. Arrange the carrots, broccoli, and red onion on the baking sheet.
  2. In a small bowl or measuring cup with a spout, whisk together the olive oil, maple syrup, mustard, garlic, salt, pepper, oregano, and thyme. Drizzle about 3 tablespoons over the veggies, reserving the rest. Toss the veggies to coat with the mixture, then spread them into a single layer. Arrange the pounded chicken breasts on top.
  3. Add the balsamic vinegar to the reserved olive oil/maple syrup mixture and whisk to combine. Brush over the tops of the chicken breasts.
  4. Place the baking sheet in the oven and roast until the chicken is cooked through and reaches an internal temperature of 165 degrees F, about 20-30 minutes, depending upon the size of your chicken breasts (mine were about 11 ounces each and cooked in 28 minutes). Remove to a plate, cover, and let rest for a few minutes. If the vegetables are not as brown as you would like, return them to the oven for a few minutes to continue cooking. Sprinkle with fresh parsley and enjoy warm.

Notes

  • TO STORE: This recipe is best enjoyed the day it's prepared. However, leftovers may be stored in the fridge for up to three days.
  • TO REHEAT: For best results, warm the vegetables to crisp them back up in a 350 degree F oven. I found that reheating chicken breasts tends to dry them out. If you must, do so in a pan with a bit of water for extra moisture. Or enjoy the chicken breasts at room temperature atop greens for a quick and delicious salad.

Nutrition Information

Serving 1(of 4) Calories 427kcal (21%) Carbohydrates 25g (8%) Protein 44g (88%) Fat 16g (25%) Saturated Fat 3g (15%) Cholesterol 120mg (40%) Fiber 6g (24%) Sugar 13g (26%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 427

% Daily Value*

Serving 1(of 4)
Calories 427kcal 21%
Carbohydrates 25g 8%
Protein 44g 88%
Fat 16g 25%
Saturated Fat 3g 15%
Cholesterol 120mg 40%
Fiber 6g 24%
Sugar 13g 26%

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