Roasted Honey Mustard Chicken & Vegetables

Sheet pan meals are incredibly easy and quick to prepare and roasting makes for tender proteins and sweet, smoky vegetables. Honey mustard glazed chicken thighs, red onions, butternut squash and Brussels sprouts are the perfect Paleo meal packed with protein, vitamins, minerals, fiber and antioxidants. One chicken thigh provides 29 grams of protein while butternut squash and Brussels sprouts are excellent sources of vitamins A & C. Brussels sprouts contain the powerful antioxidant, sulforaphane, that has been shown to be protective against cancer, cardiovascular and neurodegenerative diseases.  

Makes: 6 servings

Prep time: 15 minutes

Cook time: 30 minutes 

Ingredients

For the Chicken

6 skinless, boneless chicken thighs

1½ tablespoons whole grain mustard

1½ tablespoons honey

½ teaspoons salt

½ teaspoon pepper

½ teaspoon paprika

For the Veggies

1 large red onion, diced into large chunks

1 lb diced butternut squash

12 oz brussels sprouts, halved

5 cloves garlic, minced

1 teaspoon fresh thyme

2 tablespoons Dijon mustard

2 tablespoons honey

1 tablespoon apple cider vinegar

2 tablespoons olive oil

1 teaspoon salt, plus more to taste

1/4 teaspoon pepper

Cooking Instructions

1. Preheat oven to 425 degrees.

2. Prep the chicken: Add the chicken thighs, whole grain mustard, honey, salt, pepper, and paprika to a large mixing bowl. Stir until well combined and the chicken thighs are well coated. Place the chicken on a large sheet pan that has been lined with parchment paper or lightly oiled aluminum foil.

3. Prep the veggies: Add the veggies, garlic, thyme, Dijon mustard, honey, vinegar, oil, salt, and pepper to the large mixing bowl. Toss until everything is combined and the veggies are coated. Scatter the veggies around the chicken. Place the Brussels sprouts cut side down to ensure they brown well.

4. Roast chicken and veggies at 425 degrees, on the middle rack of your oven, for 27-30 minutes, tossing the veggies after 15minutes to brown evenly. Once the veggies are tender and the chicken reaches an internal temp of 165 degrees remove from the oven.

Nutrition per serving

200 calories; 9 g fat (3 g sat, 4 g mono, 2 g poly); 137 mg cholesterol; 28 g carbohydrate; 29 g protein; 6 g fiber; 14 g sugar; 389 mg sodium; 1,100 mg potassium; Vitamin A (48% daily value), VitaminC (74% daily value).

Recipe by: Ashlea Carver / All the Healthy Things

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