Maple Dijon Roasted Vegetables and Chicken

by Leanne Vogel (Healthful Pursuit) on January 25, 2013

Maple Dijon Chicken (17)

This recipe is for anyone that doesn’t like spending a lot of time making dinner. It’s for families that enjoy having home cooked meals on a Tuesday just because they can. Or for them peeps that feel better eating a casserole style meal that’s free from grains.

Ya… this one is so for you.

And the bestest part? This grain-free, simple casserole is packed with seasonal veggies! Roots, beans, you name it.

It’s warming, it’s easy, and best of all, it’s delicious.

Let’s dig in.

Maple-Dijon-Chicken1

Since posting a roasted garlic Brussels sprout recipe earlier this year I’ve learned that many of you are on team Brussels sprout love, so I added them in this recipe. Feel free to omit if you’re on the opposing team and can’t stand the little gems.

Maple Dijon Chicken (122)

This dinner is high in veg, protein and comes with a delicious maple sauce. I added purple carrots into my vegetable mix which made the sauce come out a bit purple. Beware.

Maple Dijon Chicken (12)

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5.0 from 6 reviews

Maple Dijon Roasted Vegetables and Chicken
Author: 
Allergens: Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Serves: 4
 
A weeknight meal with roasted Winter veggies and chicken breast in a homemade maple sauce. Simple to prepare and so unbelievably delicious.
Ingredients
  • 12 fresh Brussels sprouts, ends removed and lightly steamed for 2 minutes
  • 1 medium (280 grams) sweet potato, cut into 1-inch chunks
  • 1 yellow onion, cut into 1-inch chunks
  • 2 handfuls (200 grams) mixed fresh string beans (I used green and yellow)
  • 3 carrots, thick angled slices
  • 2 celery sticks, thick angled slices
  • 6 cloves garlic, peeled
  • 1 tablespoon extra-virgin olive oil
  • 6 sprigs fresh thyme
Maple Dijon Sauce:
  • ¼ cup gluten-free Dijon mustard
  • 2 tablespoons maple syrup
  • 2 teaspoons white wine vinegar
  • 2 full (600 grams) boneless, skinless chicken breasts, cut in half to make 4 half breasts
Instructions
  1. Preheat oven to 400F.
  2. Place cut up (don’t forget to wash!) veggies in a 13×9 baking dish. Coat with olive oil, add sprigs of thyme and stir.
  3. Place in the oven for 15 minutes.
  4. Meanwhile, prepare maple sauce: add mustard, maple syrup and vinegar to a bowl.
  5. Remove vegetables from the oven, place chicken breasts over top and add in sauce. Stir to coat everything in the sauce and then lay the chicken breasts flat in the pan, covered in veggies. Return to the oven for 30 minutes, or until internal temperature of the chicken is 165F.
  6. Remove from the oven and allow to sit for a couple of minutes before serving.
Notes
Feel free to add whatever vegetables you have on hand. This recipe is very forgiving!

View nutrition information

Maple Dijon Chicken (119)

Lightly steam the Brussels, just so that they’re softened and they can soak up all the juices while they’re cooking with the rest of the veggies.

Maple Dijon Chicken (120)

I sliced my carrots on an angle like in the picture above, just to give it a fancy look.

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While the veggies are roasting, get your sauce ready!

There are many maple Dijon chicken recipes out there, but they all call for SO much sugar! I found the flavor was just as good with half of the maple syrup.

Maple-Dijon-Chicken3

Once the veggies are done pre-roasting, you can add the chicken, add the sauce, mix it up together and roast it!

Maple Dijon Chicken (63)-2

This recipe made four portions, two for Kevin and I while I was still at home, then I took the other two with me on the plane to snack on during my trip to New York. Nothing like a big batch of home cooked food for a day of travel, I tell ya.

A little update from The Big Apple: the hostel is fabulous, very clean and really fun! I was able to make myself a super awesome breakfast yesterday and this morning with ingredients I bought from Trader Joe’s (what a magical place). And; despite my intense anxiety about it, the subway is relatively easy to use… granted you know where you’re going. Thank goodness for Google Maps.

I’ll have loads more to share with you in the coming days – great restaurants, cool spots, and course updates, but for now I have to get ready for class!

New-York

Do you bring pre-made food with you on flights? What are your favorite things to bring?

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{ 32 comments… read them below or add one }

Averie @ Averie Cooks

That sauce sounds perfect for just about anything! And I love the pour sot. Action shots are something I never do…but love them!

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Leanne Vogel (Healthful Pursuit)

Oh my gosh, it would be good with just about anything, really. Thanks Averie!

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Angela @ Eat Spin Run Repeat

Oooh do I spy Costco chicken!??! ;) You know I’m on team Brussels sprout AND purple carrot, so this sounds awesome! Question: does the dressing taste really mustardy? Mustard is a condiment I just can’t acquire a taste for but if it’s subtle, I may just try it!

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Leanne Vogel (Healthful Pursuit)

You sure do! I definitely enjoy the stuff. There is a mustard flavor, yes most definitely. Maybe you could sub for cooking it in maple balsamic and some white wine vinegar instead?

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Michelle @ Eat Move Balance

Looks delicious, AND something even I could make!! I love easy recipes with fantastic, wholesome ingredients (surprise, surprise, I’m sure). ;)

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Leanne Vogel (Healthful Pursuit)

Very, very simple, yep! I’m right there with you, wholesome ingredients are the BOMB!

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Chris

Can you make this with stevia instead of maple syrup? How?

Thanks!!!!

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Leanne Vogel (Healthful Pursuit)

Hi Chris – I’m sure you could make a Dijon sauce with stevia. Perhaps same amount of mustard, a couple of pinches of stevia and a tablespoon or two of vinegar.

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Holly

This dressing looks great. I was planning on roasting chicken and vegetables this weekend and thinking about what sauce I wanted. I think I might have to try this one!

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Leanne Vogel (Healthful Pursuit)

It’s the simplest sauce I’ve ever made, definitely worthy of a chicken and vegetable combo!

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Holly

Just finished lunch with my chicken. The sauce was wonderful!

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Leanne Vogel (Healthful Pursuit)

That’s awesome, Holly! So happy that you enjoyed it. What veggies did you add to yours?

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Emily

Oh this looks great. Dijon + Maple syrup = deliciousness! I’m bookmarking this one for weeknight dinner. What beautiful-looking carrots, too!

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Leanne Vogel (Healthful Pursuit)

They are pretty carrots, aren’t they? I instantly fell in LOVE when I saw them at the market.

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Tamikko

mmmm, that makes my mouth water. Can’t wait to see what you’re up to in New York? Are you going to take on a Broadway show and how is your finger doing? Have fun!!! Take lots of picts :)

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Leanne Vogel (Healthful Pursuit)

I wish I could afford a Broadway show. I’m on a $150 budget for a week so I’m having to get super creative on how I tour the city. I figured it was better to eat my way through the city than see one show and be done haha. Priorities! My thumb is doing really good. I have it all bandaged up real well and it seems to be healing quickly! I’m taking lots of pictures to share, yessery! Have an awesome weekend, Tamikko.

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Donna

Wow, Leanne….your photography simply becomes more and more exquisite!!!…I cannot wait to make this. A/as, I have ONE non-Brussels Sprouts fanatic in the family…not ME….and could I possible add more of one of the other veggies or sub in rutabaga pieces or ?..Also, are cooked carrots as glycemic/insulin-spiking as I hear…and should I use a winter squash instead if this is a concern? (Metabolic problems here…zut!)…

Your maple-dijon sauce looks superlative…and really takes chicken breast to a new, higher level!

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Leanne Vogel (Healthful Pursuit)

Aw thanks, Donna. That means so very much to me! Rutabaga would work perfectly! Combined with all the other veggies, I don’t think you need to worry about the baked carrots. There’s minimal syrup in this too, I tried to reduce the sugar as much as possible to make this dish good for (most) people.

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sarolabelle

I’m confused when you say:

Remove vegetables from the oven, place chicken breasts over top and press them into the vegetables. Pour sauce over top, stir to coat.

So you press them down and then you “unpress” them to stir? Why do you press them before stirring?

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Leanne Vogel (Healthful Pursuit)

Hey, yes, just press them down into the veggies, like bury them. Then add the sauce, stir around and you’re good to go. It doesn’t have to be perfect by any means.

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Karen

Such a simple recipe to prepare–the sauce is delicious. The only change I made was to add some white mushrooms to the mix. This recipe is definitely a keeper. Thanks Leanne!!!

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Leanne Vogel (Healthful Pursuit)

Great call on the mushrooms. I’d bought a whole bunch for this recipe but then just forgot to add them in! So happy that you liked it, Karen :)

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Beth

perfect! all these ingredients are coming in my csa this week. yumm.

you should be sure to eat at angelica’s kitchen when you are in NYC.

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Leanne Vogel (Healthful Pursuit)

Oh great! I can’t wait to hear how you like the recipe, Beth. So great that you’re part of a CSA. We’re definitely planning on doing that in the Spring. Angelica’s Kitchen… okay, I’ll add that to the list for next visit. Thanks!

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Jacqueline

This recipe is amazing! As in lick-my-lips I can’t believe it good. I only used half of the maple syrup and it was still plenty sweet. I also used broccoli and some bell peppers which worked well!
Thanks!

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Leanne Vogel (Healthful Pursuit)

Oh awesome! Great to know that it works with even LESS maple syrup. That’s so awesome. Thanks for reporting back and sharing with everyone!

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Cat

This dinner was FANTASTIC! Such simple ingredients for the sauce & amazing flavor. My family and I loved it!

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Leanne Vogel (Healthful Pursuit)

I’m so happy to hear that, Cat!

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Kimber

This looked so good that I just had to make it over the weekend…and it’s confirmed! It tastes as good as it looks! The only thing is that it took twice as long to roast the veggies, after only 15 minutes, the veggies weren’t even close to being done. I roasted them for a good 30 minutes before I added the chicken (actually, I used turkey breast) and then roasted the whole thing for another 30-40 minutes until the turkey was done. But it was fabulous! I ate the last of the roasted veggies this morning for breakfast. Just heated them up and placed two over easy eggs over the top…soooo yummy!

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Leanne Vogel (Healthful Pursuit)

Thanks for the feedback, Kimber. The pre-roasting was just to get them warmed up, not to fully roast. My veggies were still crisp when I took them out of the oven with the fully cooked chicken. As soon as the sweet potato was soft, the dish was done. I guess it will definitely vary depending on your oven, but great to know for all of those out there trying this recipe! So, so happy that you liked it :)

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Heather

How would I adjust the bake time if the chicken pieces have bones (i.e. thighs and wings)?? Any other instructions need to change to account for boned chicken? Plan to make this tonight if I hear back soon :) Thanks!

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Erica

This is delicious! I make the veggies all of the time without the chicken. My husband said that these are the best brussels sprouts he’s ever had. I served these for the in-laws and they had several helpings. Easy and delicious.

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