HONEY MUSTARD CHICKEN SHEET PAN DINNER

February 06, 2016

HONEY MUSTARD CHICKEN SHEET PAN DINNER

This Honey Mustard Chicken Sheet Pan Dinner is pan-licking good! Yes, I have no shame in my pan licking’ game haha. I couldn’t get enough of this meal — from that tender glazed honey mustard chicken to the flavorful roasted potatoes the crispy Brussels! Best of all, it all comes together in less than an hour (and most of that time is oven time).

Did you know? Just half a cup of Brussels sprouts has 137% of your daily requirement for Vitamin K, and 81% of your daily Vitamin C! Not to mention, it has more protein per calorie than most other vegetables.

This whole meal starts with boneless, skinless chicken breasts. I always try to buy free-range and antibiotic-free chicken, or better yet, organic and animal welfare approved! Both “organic” and “free range” labels require that the chickens had some access to the outdoors. Likewise, both “organic” and “no antibiotics ever” mean that no antibiotics were used and that the chickens were not kept with other sick or diseased birds (which would require antibiotic use).

“Organic” chicken must also be fed organic, vegetarian feed (not other chicken parts). “Animal welfare approved” means the chickens were not kept in cramped indoor conditions, allowed daytime foraging in pasture, and given exposure to natural light and fresh air (more info here).

Once you’ve selected your chicken, season both sides with salt and pepper (about a quarter teaspoon). If your chicken breasts are more than 2″ thick, cut in half center-wise or wrap in plastic wrap and pound to an even thickness with a meat mallet. If they’re 2″ thick or less, skip this 😉

Since the potatoes and Brussels take a little longer than the chicken, get them in the oven first. Wash and quarter the baby potatoes; then wash and halve the Brussels. Toss them in olive oil with a quarter teaspoon of salt and pepper, and pop in an oven preheated to 400 degrees F for 10 minutes.

While the potatoes and Brussels are roasting, sear the chicken in butter for 2 minutes per side in a skillet over medium-high heat. I used plant-based avocado oil “butter,” but ghee or unsalted butter will also work!

After the chicken is browned on both sides, remove from pan and reduce the heat to medium. Add your chicken broth, honey, dijon mustard, and wholegrain mustard to the pan, stirring and simmering just a couple minutes until slightly thickened.

When the oven timer goes off, take the sheet pan out of the oven and place the seared breasts in the middle of the veggies. Drizzle half the pan mixture of honey mustard over your seared chicken, and toss the other half with your baby potatoes and Brussels. Finally, pop everything in the oven to roast for about 30 more minutes. Mmm!

As you can see, the chicken comes out perfectly cooked and tender, not dry at all! And that glaze is just unreal.

Here’s the printable recipe for my Honey Mustard Chicken Sheet Pan Dinner! I hope you’ll comment below if you try it 🙂

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Honey Mustard Chicken Sheet Pan Dinner

This Honey Mustard Sheet Pan Dinner is finger-licking good and comes together in less than an hour! Gluten-free and easily made dairy-free.
Course Main Course
Prep Time 10 minutes
Cook Time 40 minutes
Servings 6 servings
Calories 343kcal

Ingredients

  • 24 oz. baby potatoes quartered
  • 24 oz. Brussels sprouts halved
  • 1 tbsp. olive oil or avocado oil
  • 1/2 tsp. black pepper divided
  • 1/2 tsp. salt divided
  • 24 oz. chicken breasts about 2″ thick
  • 1 tbsp. buttery spread or ghee, unsalted butter
  • 1/4 cup chicken broth or vegetable broth
  • 3 tbsp. honey
  • 2 tbsp. Dijon mustard
  • 1 tbsp. wholegrain mustard

Instructions

  • Preheat oven to 400 degrees F.
  • Wash and quarter the baby potatoes; then wash and halve the Brussels.
  • Toss potatoes and Brussels in olive oil and half the salt and pepper, then pop into preheated oven for 10 minutes.
  • Season both sides of chicken breasts with half the salt and pepper. If more than 2″ thick, cut in half center-wise or wrap in plastic wrap and pound to an even thickness with a meat mallet.
  • While veggies are roasting, sear the chicken in butter for 2 minutes per side in a skillet over medium-high heat.
  • Once browned on both sides, remove chicken from pan and reduce heat to medium.
  • Add chicken broth, honey, dijon, and wholegrain mustard to the pan, stirring and simmering 1-2 minutes until slightly thickened.
  • When oven timer goes off, take sheet pan out of oven and place seared breasts in the middle of the veggies. Drizzle half the pan honey mustard mixture over chicken, and toss the other half with the baby potatoes and Brussels.
  • Return pan to the oven to roast for about 30 more minutes. Let cool then enjoy!
  • Leftovers will keep in the fridge up to one week in an airtight container, or in the freezer up to one month.

Notes

Calories (per serving): 343kcal, Fat: 7.4g, Sat fat: 1.3g, Carbs: 40g, Fiber: 7g, Sugar: 12g, Protein: 32g, Sodium: 441mg




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