Flavourful One Pan Chicken Dinner

I love mustard, and a healthy delicious meal that doesn’t take too much time to make! Super easy to prep, and even easier to clean up, this one pan dinner will keep both your taste buds and your schedule satisfied ;) You’ll have a complete homemade dinner on the table in 40 minutes! There are endless dinner possibilities by switching up the protein and veggies ;) Another little bonus? You can check off a few items on the to do list while it is in the oven!

Prep Time: 10 minutes | Bake Time: 35 minutes | Total Time: 45 minutes

Submitted by: Lesley Levinski

Ingredients: 

  • 1.5 lbs. skinless boneless chicken breast or thighs
  • 2 cups assorted potatoes (red, yukon, or sweet potatoes)
  • 3 carrots, cut into 1“
  • 2 cups diced butternut squash
  • 1 red onion, cut into quarters
  • 2 bell peppers, (1 red, 1 yellow), cut into quarters
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon ground pepper

HONEY MUSTARD SAUCE:

  • 3 tablespoons honey
  • 1 tablespoons stone ground mustard  (any brand that has the seeds in it)
  • 2 tablespoons dijon mustard
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon fresh thyme (or ½ tsp powered). 
  • 1 garlic clove minced (or 1 tsp garlic powder)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Optional Ingredients: 

Any vegetables that you like! Brussel sprouts, sweet potato, parsnips, turnip, celery, eggplant, zucchini.

Maple syrup, can be substituted for the honey.  And basil or dill could be added and pair well with mustard 😉 

Directions: 

  1. Cut all veggies the same size so they are ready at the same time.
  2. Preheat oven to 425 degrees.
  3. While it is heating, place the empty cookie sheet in the oven to heat up.
  4. In a large bowl, add the cut potatoes, carrots, butternut squash, red onion,  peppers, 2 tablespoons of olive oil, 1 teaspoon salt, and 1 teaspoon pepper. Gently toss to coat everything with the oil.
  5. In a smaller bowl, add honey, stone ground mustard (I used a brand called Lanark Maple mustard that had the seeds in it), olive oil, dijon mustard, apple cider vinegar, fresh (or powered) thyme, garlic clove (or powder), salt, and pepper. Using a whisk, stir everything together to form a sauce.  Take 2 tablespoons of the sauce and set aside.
  6. Brush one side of the chicken breasts/thighs with the 2tbsps of the honey mustard sauce.
  7. Take the cookie sheet out of the oven once the oven is at 425 and place the 4 chicken breasts sauce side down.  Spread vegetables out on the baking sheet in a single layer. If you run out of room use another baking sheet.
  8. Brush the rest of the sauce on the chicken breasts until none is left.
  9. Bake for 35 minutes or until done. 
  10. Garnish with fresh thyme and serve.

    *Note: depending on the thickness of the chicken, cooking times may vary – ie) a thicker chicken breast may need 40min vs thighs that take less time.
Fitness Studio in Ottawa Valley, Deep River
By
Lesley Levinski

Lesley is the Owner and Fitness Instructor Specialist for Baila Studio Fitness. Her passion for teaching classes grows with each year of experience. She loves seeking out new trends in the fitness industry and is always working on getting trained in new areas and new certifications.

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