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This weeknight Maple Dijon Sheet Pan Rooster has boneless skinless rooster thighs, caramelized Brussels sprouts, and butternut squash coated in a maple-mustard sauce.
Sheet Pan Maple Dijon Rooster and Greens
Impressed by my Sheet Pan Rooster Shawarma you all went loopy for, this Maple Dijon Sheet Pan Rooster combines chunks of boneless rooster thighs, Brussels sprouts, and butternut squash with a candy and tangy maple-mustard sauce. Every little thing roasts collectively on one pan for a straightforward fall meal with loads of protein and fiber. When you want extra weeknight inspiration, browse my wholesome dinner concepts and rooster recipes.
Why This Maple Dijon Sheet Pan Rooster Works
I like one-pot and one-pan meals a lot that I wrote a complete cookbook about them, Skinnytaste One & Completed (my hottest cookbook!). There’s one thing so handy about getting a whole dinner into the oven without delay, particularly when cleanup is as straightforward as washing one bowl and one sheet pan.
- A one pot meal: The rooster, Brussels sprouts, and butternut squash all roast collectively.
- Protein and fiber: Over 37 grams protein and 5 grams fiber!
- Good for fall: The caramelized squash, roasted Brussels sprouts, and maple-Dijon flavors make this one in every of my favourite cozy fall recipes.
- Minimal cleanup: Every little thing will get tossed in the identical bowl and cooked on one sheet pan.
Elements You’ll Want
Right here’s the whole lot you’ll must make this straightforward one-pan rooster dinner. See the recipe card beneath for the precise measurements.
- Dijon mustard: Provides tanginess and helps the sauce cling to the rooster and greens.
- Maple syrup: Balances the sharp mustard and vinegar. I used Healthful Yum sugar-free maple syrup, however pure maple syrup additionally works.
- Apple cider vinegar: Brightens the sauce and retains it from tasting too candy.
- Olive oil: Helps the rooster and greens brown.
- Seasonings: Garlic powder, onion powder, dried parsley, kosher salt, black pepper, and non-compulsory crimson pepper flakes add taste with no lengthy ingredient record.
- Rooster thighs: Boneless, skinless rooster thighs keep juicy on the excessive roasting temperature.
- Brussels sprouts: Halve them so the lower sides caramelize whereas the facilities develop into tender.
- Butternut squash: Minimize it into even ¾-inch cubes so it cooks in the identical period of time because the rooster and Brussels sprouts.
Make Maple Dijon Sheet Pan Rooster
Right here’s the best way to make this straightforward sheet pan rooster dinner. See the recipe card beneath for the whole, print-friendly directions.
- Make the maple-Dijon sauce: Whisk the Dijon, maple syrup, olive oil, apple cider vinegar, and
seasonings in a big bowl. - Coat the whole lot: Add the rooster, Brussels sprouts, and butternut squash and toss till evenly coated.
- Roast: Unfold the combination in a fair layer on a rimmed sheet pan. Roast at 425°F for 35 to 40 minutes, stirring midway by means of, till the greens are tender and the rooster is cooked by means of.
- Broil: For extra caramelized edges, broil for 1 to 2 minutes on the finish, watching intently.
Useful Suggestions
- Don’t overcrowd the pan. Use a big rimmed sheet pan so the rooster and greens roast as a substitute of steam.
- Minimize the whole lot evenly. Hold the rooster and butternut squash items shut in measurement so that they end cooking on the identical time.
- Place the Brussels sprouts cut-side down. This helps them develop browned, caramelized edges.
- Stir midway by means of. Tossing the whole lot helps the rooster and greens prepare dinner evenly.
- Examine the rooster: It’s completed when it reaches an inside temperature of 165°F.
- Watch it below the broiler. The maple sauce can darken rapidly.
Variations
- Change the greens: Swap the Brussels sprouts for broccoli or cauliflower florets.
- Use candy potatoes: Substitute the butternut squash with peeled candy potatoes lower into small cubes.
- Strive rooster breast: Boneless rooster breast may be substituted, however test it early since it will possibly dry out quicker than rooster thighs.
What to Serve with Maple Dijon Rooster
This maple Dijon rooster is a whole meal by itself, however you possibly can serve it with a easy inexperienced salad if you need one thing contemporary on the facet. For a heartier dinner, pair it with wild rice, brown rice, quinoa, or a brown rice and quinoa mix.
Storage and Meal Prep
- Refrigerate: Retailer the rooster and greens in an hermetic container within the fridge for as much as 4 days.
- Reheat: Reheat it within the microwave or in a 375°F oven till heat.
- Meal prep: Divide the rooster and greens amongst particular person containers. Add brown rice, quinoa, or one other complete grain, if desired.
Extra Sheet Pan Dinners You’ll Love
When you love getting dinner and greens onto the desk with minimal cleanup, strive one in every of these straightforward one-pan and sheet pan dinners subsequent:
For extra balanced meals like this one, browse my high-protein meals and high-fiber recipes.
Yield: servings
Serving Dimension: 1 ½ cups
Preheat the oven to 425°F and spray a big rimmed baking sheet with oil. Line it with foil first, if desired.
Add the mustard, maple syrup, olive oil, apple cider vinegar, salt, black pepper, garlic powder, onion powder, dried parsley, and crimson pepper flakes to a big mixing bowl. Whisk till evenly mixed.
Add the rooster, Brussels sprouts, and butternut squash and toss till the whole lot is evenly coated.
Switch the combination to the ready sheet pan and unfold it into a fair layer. Roast for 35 to 40 minutes, stirring midway by means of, till the rooster is cooked by means of and the greens are tender.
Broil for an extra 1 to 2 minutes, watching intently, for slightly further char, if desired.
Serve with a salad or a grain, resembling wild rice, brown rice, or a brown rice and quinoa mix.
Final Step:
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Serving: 1 ½ cups, Energy: 361 kcal, Carbohydrates: 25.5 g, Protein: 37.5 g, Fats: 14 g, Saturated Fats: 3 g, Ldl cholesterol: 160 mg, Sodium: 866.5 mg, Fiber: 5 g, Sugar: 4 g
