Health

Roast Dijon Chicken and Vegetables

dijon-chicken-vegetables RecipeLeigh Beisch

Ingredients

  • 1 1/2 tablespoons Dijon mustard
  • 1 teaspoon dried thyme, divided
  • 4 chicken-breast halves
  • 3/4 teaspoon salt, divided
  • Cooking spray
  • 3 cups (1/2-inch) cubed peeled sweet potato or Red Bliss potato
  • 2 cups baby carrots (about 7 ounces)
  • 1 large Vidalia or other sweet onion, cut into 12 wedges
  • 1 tablespoon olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh parsley

Preparation

1. Preheat oven to 475°.

2. Combine mustard and 1/2 teaspoon thyme in a small bowl. Sprinkle chicken with 1/4 teaspoon salt. Heat a skillet coated with cooking spray over medium-high heat. Add chicken, skin side down; cook 5 minutes or until browned. Turn and cook an additional 3 minutes or until lightly browned. Remove chicken; spread mustard mixture evenly over skin side of each breast.

3. Combine potato, carrot, onion, oil, 1/2 teaspoon thyme, 1/2 teaspoon salt, and pepper. Place on a broiler pan coated with cooking spray.

4. Bake at 475° for 10 minutes. Stir potato mixture; place chicken, skin side up, over potato mixture. Bake an additional 15 minutes. Sprinkle with parsley.

Print

    Cover chicken with a Dijon rub before roasting with vegetables for the best flavor.

  • Yield: 4 servings (serving size: 1 breast and 1 cup potato mixture)

Nutritional Information

Calories per serving:284
Fat per serving:7g
Saturated fat per serving:1g
Monounsaturated fat per serving:4g
Polyunsaturated fat per serving:1g
Protein per serving:30g
Carbohydrates per serving:25g
Fiber per serving:3g
Cholesterol per serving:73mg
Iron per serving:3mg
Sodium per serving:462mg
Calcium per serving:64mg

Good to Know

Choose sweet potatoes, which are a great source of beta-carotene, disease-fighting antioxidants, and vitamin A. They're also full of fiber, which will keep you feeling full longer than white potatoes.

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