There’s nothing worst than a mountain of dishes after dinner! Thankfully, Eating Bird Food’s one-pan entrée can simplify your clean up. Enjoy spiced chicken thighs and balsamic vegetables for an incredibly flavorful weeknight meal. Not a meat eater? Swap out the chicken for tofu or tempeh.
One-Pan Chicken & Roasted Veggies
Ingredients
- 1 pound (450g) Brussels sprouts, trimmed and halved
- 1 pound (450g) butternut squash, cut into bite-sized pieces
- 1/2 medium onion, chopped
- 1 lemon, thinly sliced
- 3 large garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon sea salt
- 1 teaspoon ground pepper
- Pinch of freshly grated nutmeg
- 4 chicken thighs (bone-in or boneless)
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon fennel seeds
- 1 teaspoon crushed red pepper
- 1 teaspoon ground paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1/2 teaspoon pepper
- 4 fresh sage leaves, chopped
Directions
Preheat oven to 450°F (232°C). Combine the Brussels sprouts, squash, onion, lemon slices and minced garlic in a large bowl, add 2 tablespoons of oil, balsamic vinegar, salt, pepper and nutmeg and toss to combine. Spread veggie mixture onto a large baking sheet.
Combine 2 tablespoons olive oil, apple cider vinegar, fennel seeds, red pepper, paprika, garlic powder, sea salt, pepper and sage in a small bowl. Coat chicken with the marinade and arrange chicken on top of the Brussels sprouts and squash mixture. Bake for 30-40 minutes or until both the veggies and chicken are cooked through. Portion onto plates, squeeze any remaining juice from the lemon over each serving and enjoy!
Nutrition Information
Serves: 4 | Serving Size: 1/4 of recipe
Per serving: Calories: 348; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 80mg; Sodium: 680mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 7g; Protein: 22g
Nutrition Bonus: Potassium: 1135mg; Iron: 21%; Vitamin A: 265%; Vitamin C: 215%; Calcium: 13%
Brittany Mullins is a health coach, certified NASM personal trainer and author of the blog, Eating Bird Food. Check out her blog or follow her on Facebook, Twitter and Instagram for delicious recipes, workouts and tips for living a balanced, healthy life.
Photo courtesy of Brittany Mullins. Original recipe published on Eating Bird Food.
