Sheet Pan Honey Dijon Chicken
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
20 mins
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Total Time
50 mins
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Servings
4 servings
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Calories
428 kcal
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Course
Main Course
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Cuisine
American
Sheet Pan Honey Dijon Chicken
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Perfect for any time of day, this recipe delivers great flavor effortlessly.
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Ingredients
- 1 1/4 lb chicken breast
- 1 medium to large butternut squash, cut into 1/2-3/4" cubes (700 grams yield)
- 4 cups broccoli florets (360 grams)
- 4 tbsp olive oil, divided (2 fl oz)
- 3 tbsp honey (1.5 fl oz)
- 3 tbsp coarse or stone ground dijon mustard (1.5 fl oz)
- 1 tbsp balsamic vinegar (0.5 fl oz)
- 1 tsp Flavor God Garlic Lover's Seasoning
- 1/2 tsp sea salt
Instructions
- Optional but recommended: Brine the chicken in my homemade brine for 3-5 hours.
- Pre-heat oven to 425°F. Line a baking sheet with foil or spray it with non-stick cooking spray. Set aside.
- Whisk 3 tbsp of olive oil, honey, dijon mustard, balsamic vinegar, 1/4 tsp salt, and garlic seasoning until emulsified. Toss the butternut squash and broccoli in remaining olive oil and 1-2 tbsp of the honey dijon sauce. Set aside.
- While the oven pre-heats, pat the chicken breasts dry with a paper towel and pound to an even thickness. Slather the chicken with 2-3 tbsp of the honey dijon sauce and season with 1/4 tsp salt. Set aside.
- Once the oven is pre-heated, add the chicken and butternut squash to the baking sheet in a single layer. Bake at 425°F for 10 minutes, then brush the chicken with more honey dijon sauce. Add the broccoli and continue baking for 13-18 minutes or until the chicken reaches an internal temperature of 165°F in the thickest part of the chicken.
- Brush the chicken with more honey dijon sauce before serving.
Notes
- Brining vs marinating: If you skip the brine, be sure to marinate the chicken in the honey dijon sauce for at least 30 mins to 2 hours. You may want to make extra sauce to fully coat the chicken while marinating.
- Mustard types: I used a combination of 1 1/2 tbsp Dijon Mustard, 1 tbsp Grey Poupon (stoneground mustard), and 1/2 tbsp whole grain mustard to achieve the sauce you see pictured here.
- For deeper browning on the butternut squash, bake the squash alone for 10 minutes before adding the chicken to the sheet pan, or bake it on a separate sheet pan to reduce crowding.
- Nutrition: Scan the barcode below or search for "Peanut Butter and Fitness Sheet Pan Honey Dijon Chicken" to log this food in My Fitness Pal.
Nutrition Information
Show Details
Calories
428kcal
(21%)
Carbohydrates
31g
(10%)
Protein
36g
(72%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
103mg
(34%)
Sodium
428mg
(18%)
Potassium
1557mg
(44%)
Fiber
3g
(12%)
Sugar
20g
(40%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 428 kcal
% Daily Value*
| Calories | 428kcal | 21% |
| Carbohydrates | 31g | 10% |
| Protein | 36g | 72% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 103mg | 34% |
| Sodium | 428mg | 18% |
| Potassium | 1557mg | 33% |
| Fiber | 3g | 12% |
| Sugar | 20g | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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