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5 October, 2017

Healthy Recipe: Sheet-Pan Chicken Thighs & Root Veggies

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Healthy recipe for sheet-pan chicken with root veggies

Roast Chicken Thighs & Root Vegetables with Maple-Mustard Glaze

Recipe by Charity Ferreira | Photo by Erin Kunkel

Coming home on cool evenings, is there anything more comforting than a roast dinner? This fast and filling recipe was inspired by classic roast chicken, but breaks it down for busy weeknights, so you can bake thighs and veggies on a single sheet pan. Use any seasonal root vegetables that you like, from friendly carrots and parsnips to underappreciated beets and baby turnips. Brush everything with the maple glaze for a touch of sweetness.  

INGREDIENTS

¾ lb (375 g) carrots
¾ lb (375 g) parsnips
3 tablespoons extra-virgin olive oil
4 boneless, skinless chicken thighs (about 1¼ lbs/625 g)
6 to 8 fresh thyme sprigs
Salt and freshly ground pepper
2 tablespoons maple syrup
1 tablespoon Dijon mustard
1 clove garlic, minced

INSTRUCTIONS

Preheat the oven to 425°F (220°C).

Peel (or don’t peel) the carrots and parsnips and cut into bite-size pieces, about 1 inch (2.5 cm) thick. Place on a large rimmed baking sheet, drizzle with 1½ tablespoons of the olive oil, and toss to coat. Nestle the chicken thighs and thyme sprigs among the vegetables. Season the chicken and vegetables generously with salt and pepper. Roast for 15 minutes.

In a small bowl, whisk together the maple syrup, mustard, garlic, and the remaining 1½ tablespoons olive oil. Remove the pan from the oven. Pour the maple syrup mixture over the chicken and vegetables and stir the vegetables gently to coat.

Return the pan to the oven and roast until the chicken is golden and no longer pink at the center and the vegetables are tender when pierced with a knife, about 10 minutes longer. Place the roast chicken on plates, spoon the roast vegetables on the side, and serve warm.

Makes 4 servings

Nutrition Facts (per serving)

Calories 332
Protein 17 g
Total fat 15 g
Saturated fat 3 g
Carbs 31 g
Fiber 6 g
Total sugars 15 g
Added sugars 6 g
Sodium 205 mg