Maple Dijon Chicken | Sheet Pan Meal | Allergy Friendly Fall Inspired Easy Weeknight Dinner Recipe

maple syrup

🥗Healthier: agave syrup

💰Cheaper: honey

Honey is often less expensive and provides a similar sweetness.

Dijon mustard

🥗Healthier: whole grain mustard

💰Cheaper: yellow mustard

Yellow mustard is more common and less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often cheaper and works well for cooking.

chicken thighs

🥗Healthier: skinless chicken breasts

💰Cheaper: chicken drumsticks

Drumsticks are typically less expensive than thighs.

Preheat oven to 400°F (204°C).

Line a sheet pan with parchment paper.

Trim the ends of the Brussels sprouts, remove outer leaves, and cut them in half.

Chop the sweet potatoes into bite-sized pieces, aiming for uniformity.

Add approximately half of a pre-chopped red onion (about 4 oz) to the sheet pan with the Brussels sprouts and sweet potatoes.

In a bowl, mix 2 tablespoons of pancake syrup and 2 tablespoons of Dijon mustard to create a marinade.

Butterfly the chicken breasts to create four pieces total, using kitchen shears for safety.

Coat the chicken pieces in the marinade and set aside.

Drizzle 3 tablespoons of olive oil over the vegetables on the sheet pan.

Season the vegetables with salt and pepper, and optionally add herbs like rosemary or oregano.

Place the chicken on top of the vegetables on the sheet pan.

Bake in the oven for about 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary