Pan Roasted Maple Dijon Chicken with Butternut Squash and Brussel Sprouts

Here’s a light meal you’re sure to love. This recipe combines Brussels sprouts, butternut squash and roasted chicken in a tasty sauce of maple syrup and Dijon mustard – under 500 calories per serving.

Prep

Cook

55

Minutes

Servings

8

 

Calories

290

Per Serving

Protein

25g

 

Ingredients

  • 4 thighs and 4 drumsticks from the Sanderson Farms® Chicken Drumsticks & Thighs Combo Pack
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 16 Brussels sprouts (about 8-ounces) bottom trimmed, outer leaves removed, and halved
  • 2 cups ½" diced butternut squash
  • 2 tablespoons maple syrup
  • 2 teaspoons Dijon mustard
  • 1½ cups low sodium chicken broth

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No added salt

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Directions

  1. In a sauté pan large enough to hold the chicken in a single layer, heat the olive oil over medium high heat. Season the chicken pieces with salt and pepper. Add chicken to pan, skin side down and sauté for about 5 minutes per side or until chicken is browned. Remove chicken from pan and reserve. Pour drippings off.
  2. In same pan, add butter. Allow the butter to melt over medium heat. Add squash and sprouts to pan and sauté, tossing occasionally, until the outsides are golden brown, about 4 minutes. Remove from pan and hold separately from chicken.
  3. Turn heat to high and add stock, syrup and mustard. Stir and bring to a boil, stirring to scrape up the brown bits on the bottom of the pan.
  4. Add chicken back to the pan, cover, and reduce heat to medium low. Cook for 25 minutes or until chicken registers 190 degrees F with an instant read thermometer.
  5. Add vegetables back to pan, cover again, and cook for another 8 minutes until the vegetables are tender. Remove chicken and vegetables to a serving platter, placing vegetables around chicken.
  6. Turn heat to high and boil sauce until it is reduced and slightly thickened, about 3 minutes.
  7. Spoon sauce over chicken and serve.

Nutrition Facts

Calories290
Fat16g
Saturated Fat4.5g
Sodium420mg
Carbohydrate10g
Sugars4g
Protein25g

Chicken. A great source of protein.

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