Healthy Maple Mustard Chicken
Healthy Maple Mustard Chicken is an easy, yummy sheet pan dinner! Paleo, gluten free & ready in under 30 minutes - it's great for meal prep or a quick meal!
Servings 4 people
Calories 355kcal
WW Freestyle Points 7
Ingredients
- 1 lb chicken breasts butterflied + pounded until thin
- 2 cups brussels sprouts halved (about 1 lb)
- 2 cups fingerling potatoes halved (about 1 lb)
Marinade:
- 1/4 cup olive oil
- 2 tablespoons maple syrup
- 3 tablespoons whole grain mustard
- 1 teaspoon dried rosemary
- 1 teaspoon pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
Instructions
- Clean, cut and pound chicken until thin. This is optional, but will help to make the chicken tender + ensure it cooks evenly.
- In a separate bowl, combine all ingredients for the marinade. It should be thick. Add chicken, brussels and potatoes to a ziploc bag or bowl and cover with marinade. Toss everything to coat evenly.
- Marinate for a minimum of 5 minutes (The longer you can marinate, the better. 30 mins - 1 hour is perfect, but overnight is best.)
- Prepare a lined baking sheet and preheat oven to 400. Remove chicken from bag or bowl and place on baking sheet.
- Lay brussels/potatoes on sheet next to chicken.
- Bake at 400 for 25-30 minutes until chicken starts to brown. You can broil for 2-3 minutes to get a crispier finish if you prefer.
Notes
Substitutions for this recipe:
- Herbs: If you don't like rosemary, you can sub basil or thyme. Either one would be delicious in this dish!
- Chicken: If you don't have chicken breasts, you can use chicken thighs or even chicken tenders
- Veggies: You can sub brussels sprouts with broccoli or butternut squash
- Potatoes: You can sub fingerling potatoes for russet potatoes cut in roughly the same size
- WW Freestyle note: Save 2SP per serving by skipping potatoes.
Nutrition Facts
Nutrition Facts
Healthy Maple Mustard Chicken
Amount Per Serving (8 oz chicken, veggies + potatoes)
Calories 355
Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 2g13%
Cholesterol 72mg24%
Sodium 569mg25%
Potassium 925mg26%
Carbohydrates 23g8%
Fiber 4g17%
Sugar 7g8%
Protein 27g54%
Vitamin A 460IU9%
Vitamin C 60.7mg74%
Calcium 54mg5%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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