One Pan Chicken and Vegetables

14 45 526
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
One Pan Chicken and Vegetables
Health Rating
Topped with beautiful fresh herbs and spices. A complete meal high in protein!

Ingredients


227 gm Carrots (julienned into 2 inch pieces)
227 gm Parsnip (julienned into 2 inch pieces)
227 gm Green/yellow string beans, raw (trimmed and cut into 2 inch pieces)
3 tbsp Avocado oil (divided)
1/2 tsp Sea salt
1/4 tsp Black pepper
1 kg Chicken thighs, bone-in, skinless
1 tbsp Dijon mustard
1 tbsp Apple cider vinegar
2 tbsp Maple syrup
1 tsp Garlic (minced)
1 tbsp Thyme, fresh (chopped)
1 tbsp Sage, fresh (chopped)
1 tbsp Rosemary, fresh (chopped)

Instructions


1. Preheat the oven to 450 degrees. Place the vegetables on a rimmed baking sheet and drizzle with 1 tablespoon avocado oil and the salt and pepper. Give them a toss to evenly coat each vegetable

2. In a small bowl, mix together the remaining 2 tablespoons of avocado oil, mustard, apple cider vinegar, maple syrup, garlic, and herbs.

3. Nestle the chicken between the vegetables on the baking tray. Sprinkle with salt and pepper. Spoon the dressing on top of the chicken, reserving a little less than half.

4. Bake in the preheated oven for 30 minutes. Half way through the cooking time, baste the chicken with the remaining dressing and stir the vegetables a bit.

If additional browning of the chicken is desired, cook under the broiler for a few minutes at the end of the cooking time. Check to make sure the internal temperature of the chicken has reached 165 degrees. Enjoy!

Nutrition Facts

Per Portion

Calories 526
Calories from fat 214
Calories from saturated fat 34
Total Fat 23.7 g
Saturated Fat 3.7 g
Trans Fat 0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 10.6 g
Cholesterol 184 mg
Sodium 634 mg
Potassium 1138 mg
Total Carbohydrate 27.2 g
Dietary Fiber 5.4 g
Sugars 13.0 g
Protein 51 g

Dietary servings

Per Portion


Meat 2.8
Vegetables 2.6

Energy sources


Pygal21%433.0490406251794125.1010601743626941%427.133263295111269.0170114983963639%297.7083010281061164.5346298181163721%41%39%CarbohydratesFatProtein

Notes:

julienned cut - are pieces cut lengthwise into 1/4 inch thick slices


Carrots

are high in beta-carotene, fiber and vitamin K

Parsnips

are a great root vegetable, they rich in antioxidants and high in soluble and insoluble fiber

String beans

are a great source of fiber and folic acid

 

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