Maple Dijon Chicken and Vegetables

This week of the year is bittersweet for me. I anticipate the holidays so much, then whoosh. One second I’m eating sugar cookies with my breakfast and playing with my niece on Christmas morning, then the next I’m home and facing a loooooong winter. To beat the post-holiday blues, I’m working on planning winter-friendly activities outside of the house and simple, healthy, tasty dinners like this Sheet Pan Maple Dijon Chicken and Vegetables inside of it.

I spent the past five days home in Kansas and have so many sweet memories for which to be thankful. My sisters and I had a dream girls’ night going for a fancy French dinner, followed by The Nutcracker ballet. My grammy cooked us FOUR epic holiday meals in a row, including my favorite Green Chile Chicken Enchiladas for dinner on Christmas night, and my mom had the halls decked (and the candy jars filled) to the nines. We had no agenda except to hang out, eat, play games, and eat more. It was glorious.

As much as I’d like to rewind and relive our long Christmas weekend over and over, I know part of what makes the holidays special is that they come but once a year. I’ll be leaving our Christmas tree up for at least two more weeks (neighbors, consider yourselves warned) and savoring every last one of Grammy’s pecan tassies that I carried home on the plane, but I also know it’s time to ease back into a more regular, healthy meal routine.

If you’re looking for simple dinner recipes that will make the transition from “holiday free-for-all cookie mode” to normal-life mode a little less painful, this Sheet Pan Maple Dijon Chicken and Vegetables is ideal. I never tire of sheet pan chicken recipes like this. The chicken and vegetables (I used a blend of carrots, broccoli, and red onion, but feel free to swap whatever vegetables you have on hand—this Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts is another favorite), cook together on the pan, so the recipe is quick to prep with little cleanup. You score servings of both lean protein and veggies in one go. Finally, thanks to the sticky, sweet maple Dijon glaze, this healthy chicken Dijon recipe doesn’t sacrifice flavor for the sake of being healthy.

Tasty food that’s good for you too—my post-holiday wishes have been granted!

Tools I used to make this recipe:

• All-purpose sheet pan
• Mini whisk
• Liquid measuring cup (measure and mix at the same time!)

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Maple Dijon Chicken and Vegetables

Yield: 4 servings

Prep Time:

15 mins

Cook Time:

30 mins

Total Time:

45 mins

Maple Dijon Chicken and Vegetables. Easy, healthy, and bakes on a single sheet pan for quick cleanup. A family favorite and true crowd pleaser!

Ingredients

• 10 ounces large carrots — 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
• 8 ounces large-cut broccoli florets — about 1 1/4-inch-wide, about 4 cups
• 1 large red onion — cut into 3/4-inch chunks
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 3 cloves garlic — minced
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 2 pounds boneless skinless chicken breasts, — pounded to 1/2-inch thickness (3–4 breasts, depending upon size)
• 1 tablespoon balsamic vinegar
• 3 tablespoons chopped fresh parsley

Instructions

1. Preheat the oven to 400 degrees F. Lightly coat a large baking sheet with nonstick spray. Place 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.

Recipe Notes

• This recipe is best enjoyed the day it's prepared. Leftover vegetables can be re-crisped gently 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. Or enjoy the chicken breasts at room temperature atop greens for a quick and delicious salad.

Course: Main Course

Cuisine: American

Keyword: Healthy Baked Chicken Recipe, Maple Dijon Chicken and Vegetables

All text and images © Erin / Well Plated.

Nutrition Information

Amount per serving (1 (of 4)) — Calories: 427, Fat: 16g, Saturated Fat: 3g, Cholesterol: 120mg, Sodium: 782mg, Carbohydrates: 25g, Fiber: 6g, Sugar: 13g, Protein: 44g

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