Maple Dijon Chicken & Roasted Veggies Sheet Pan Dinner

 
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I'm all about quick and easy meals. For the nights I get home late or just don't feel like cooking, I need meals I can make with little effort to prevent me from ordering out. Sheet pan dinners are one of my faves! They're SO easy. You literally just throw everything on a sheet pan and have dinner in less than 30 minutes.


This recipe was for our monthly #letsberealmeals challenge. Each month a group of registered dietitians and myself create recipe videos of simple, healthy meals you can actually make. Each recipe contains less than 10 ingredients and takes less than 30 minutes to make. Follow me on Instagram for more recipes and nutrition tips and stay tuned on the 15th of each month for more recipe videos.

This month the #letsberealmeals theme was apples, as we try to get festive for fall. We don't always think of adding fruit to our dinners or more savory meals but they can add great flavor and a subtle sweetness and help you get in more produce in your day. Speaking of apples, check out one of my very first posts and one of my all time favorite fall recipes here: Homemade Applesauce.


For this recipe, I just bought 2 chicken breasts thinking it would be enough to feed us both just for dinner. I ended up slicing the chicken breasts into a total of 6 tenders just so they would cook faster, and it ended lasting us for leftovers too. Depending on appetites and the size of your chicken, I'd say this recipe is good for about 4 servings.

Ingredients:

sheetpan dinner

2 chicken breasts (~0.5lbs each), sliced into tenders
1/2 onion, chopped
3 cups Brussels sprouts, halved
2 cups shredded kale (or about 2-3 stalks)
1 apple, chopped (any kind)

for the sauce:
3 Tbsp pure maple syrup
3 Tbsp Dijon mustard
1.5 Tbsp apple cider vinegar (balsamic may also be good if you don't have ACV on hand)

 

Directions:

1. Preheat oven to 400F. Line a baking sheet with a silpat mat or parchment paper to prevent sticking.

2. Combine ingredients for the sauce in a small bowl, whisk with a fork.

3. Add veggies to your baking sheet, add the chicken on top. 

4. Drizzle the sauce over everything. Give the sheet pan a light shake to mix it all together. (If you don't mind the extra dish you could also mix everything with the sauce in a bowl before spreading on the sheet pan).

5. Bake for 20-25 minutes until chicken is cooked through or reads 165 with a meat thermometer. Check after 15 minutes and mix everything around and flip chicken.

Zucchini Muffins with Kefir

This year, I'm thankful for so many friends with gardens. It seems to be that time of year when everyone is getting way more zucchini than they want and are graciously passing it off to our household. We just moved into a new place in the middle of the summer and are hoping to have our own garden next year. But in the meantime, we'll gladly accept all your extra veggies.

I was starting to get a little tired of straight up zucchini and thought it was time to make some zucchini bread. Spending summers on Cape Cod we had a big garden and always had tons of zucchini, which meant we constantly had (chocolate chip) zucchini bread in the house. And while I love Gram Gorham's recipe, I wanted to make something that was less of a dessert bread and more appropriate for breakfast. For me, I know muffins are better for my portion control (although I'm pretty sure I ate all the muffins before Colin even found them- talk about control, right?).

For this recipe I used kefir instead of a classic milk and they came out nice and moist. Have you tried kefir before? I love it! It's a fermented, drinkable yogurt- like product and is a great source of probiotics, protein, and calcium. This recipe also uses just a 1/2 cup of sugar compared to the 2 cups in Gram's (any many others) classic zucchini bread.

I used siggi's dairy filmjolk (or kefir as we call it in the US), which is a staple in Sweden. I love it in smoothies to add extra protein and creaminess or lately I've been eating it over seven sundays muesli. siggi's products aim to be as low in added sugars as possible (remember all dairy has naturally occurring sugars - lactose).

So, while these muffins are higher in protein and lower in sugar than the classics, they are not short on flavor or moisture.

 

 
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Ingredients:

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Dry:
1 1/4 cups of white whole wheat flour
1 cup Old Fashioned Oats
1/2 cup brown sugar
1 tsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
1 Tbsp baking powder
1/2 tsp salt

Wet:
1 tsp vanilla
1 cup plain Kefir (I used siggi's)
1/4 cup canola oil
2 eggs

Other:
1 1/2 cups zucchini, grated (from about 1 medium zucchini)
1/3 cup mini chocolate chips (optional)

 

Directions:

1. Preheat oven to 425. Grease your muffin tin.

2. Grate your zucchini over a dish towel and squeeze to remove water.

3. Combine the dry ingredients in a small-medium sized mixing bowl.

4. Combine the wet ingredients in a large mixing bowl. Whisk until well combined.

5. Gradually add the dry ingredients to the wet ingredients.

6. Fold in the zucchini and chocolate chips.

7. Fill the muffin tins about 3/4 full.

8. Bake for 10-15 minutes. Check at 10 minutes to see if fork or toothpick comes out clean.

Enjoy!