Sweet-and-Spicy Sheet Pan Chicken with Cauliflower

18 80 449
Ingredients Minutes Calories
Prep Cook Servings
30 min 50 min 6
Sweet-and-Spicy Sheet Pan Chicken with Cauliflower
Health Highlights

Ingredients


1 1/2 tbsp Honey
1 1/2 tsp Paprika (smoked)
3/4 tsp Cayenne pepper
1/2 tsp Black pepper
4 tbsp Olive Oil, Extra Virgin (divided)
2 tsp Salt (kosher; divided)
284 gm Chicken thighs, with skin (can use thighs, breast, legs, or components of whole chicken)
1 medium head Cauliflower (cut into 1-inch florets)
6 medium Carrots (peeled and cut into 2-inch pieces)
1 medium Red onion (cut into 1⁄2-inch wedges)
2 cup Red grape (seedless)
2 medium Lemon (quartered)
1 tbsp Lemon juice (fresh; (from 1 lemon))
1 tbsp Cornstarch
1 3/4 cup Chicken broth (stock), low sodium
1/4 cup Parsley, fresh (chopped fresh flat-leaf; divided)
1 cup Couscous, whole wheat, dry (uncooked)
1/4 cup Slivered almonds (lightly toasted)

Instructions


  1. Preheat oven to 475°F. Whisk together first 4 ingredients, 3 tablespoons of the oil, and 1 3⁄4 teaspoons of the salt in a large bowl. Add chicken, cauliflower, carrots, red onion, grapes, and lemon wedges; toss to coat. Spread mixture on a large rimmed baking sheet in a single layer. Place chicken pieces on top, skin side up. Roast in preheated oven until vegetables are tender and a thermometer inserted in center of chicken registers 165°F, 35 to 40 minutes.
  2. Transfer vegetables and chicken to a platter; tent with aluminum foil. Scrape any juices and browned bits from baking sheet into a small saucepan over high. Whisk in lemon juice, cornstarch, and 1⁄4 cup of the stock. Bring to a boil, whisking constantly, until thickened, 2 minutes. Remove from heat; 2 tablespoons of the parsley. 
  3. Bring remaining 1 1⁄2 cups stock, 1 tablespoon oil, and 1⁄4 teaspoon salt to a boil in a medium saucepan over medium-high. Add couscous; stir and cover. Remove from heat; let stand 5 minutes. Fluff couscous with a fork. Divide couscous, chicken, and vegetables among 4 serving plates. Top with sauce, almonds, and remaining 2 tablespoons parsley.

Notes:

Feel free to swap out the veggies in this dish. We did it with carrots and broccoli the other day over basmati rice and it was fabulous still!


Nutrition Facts

Per Portion

Calories 449
Calories from fat 186
Calories from saturated fat 35
Total Fat 20.7 g
Saturated Fat 3.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 11.1 g
Cholesterol 46 mg
Sodium 957 mg
Potassium 849 mg
Total Carbohydrate 53 g
Dietary Fiber 8.7 g
Sugars 19.7 g
Protein 16.7 g

Dietary servings

Per Portion


Fruit 0.9
Grain 0.9
Meat 0.5
Meat Alternative 0.1
Vegetables 3.0

Energy sources


Pygal44%466.0499630944437177.810865308431641%310.9062483190949249.093585374399315%340.48901172507874116.6485845339151844%41%15%CarbohydratesFatProtein

Meal Type(s)

Main




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