One Sheet Maple Garlic Chicken

Name: One Sheet Maple Garlic Chicken
Cuisine: American
Ingredients: ¼ cup maple syrup; 2 tablespoon coconut aminos (or soy sauce); 1 tablespoon apple cider vinegar; 1 tablespoon finely minced garlic; 1 tablespoon finely grated fresh ginger; ½ teaspoon freshly ground black pepper; 3 large or 4 small boneless, skinless chicken breasts; ½ large Butternut squash; 12 Brussels sprouts, trimmed and halved; 1 red onion, cut in 8ths; 1 small (8 inch) zucchini cut into 8 slices; 1 red bell pepper, sliced into 8 strips; 2 tbsp extra-virgin olive oil; 1 tsp salt ½ cup pumpkin seeds; 2 sprigs fresh rosemary

4 steps

Week 1

Updated at: Thu, 17 Aug 2023 13:20:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories493.4 kcal (25%)

Total Fat16.5 g (24%)

Carbs39.8 g (15%)

Sugars20.3 g (23%)

Protein48.8 g (98%)

Sodium962.4 mg (48%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cupmaple syrup

2 tablespooncoconut aminos

or soy sauce

1 tablespoonapple cider vinegar

1 tablespoongarlic

finely minced

1 tablespoonfresh ginger

finely grated

½ teaspoonfreshly ground black pepper

3boneless skinless chicken breasts

large

0.5butternut squash

small, 8 inch, cut into 8 slices

1red bell pepper

sliced into 8 strips

2 Tbspextra-virgin olive oil

1 tspsalt

½ cuppumpkin seeds

2 sprigsfresh rosemary

Instructions

Step 1

Whisk marinade ingredients together, reserve ¼ cup for brushing on chicken and vegetables later. Cut chicken breasts into 1 inch cubes and add to marinade. Cover and refrigerate for 1.5 to 2 hours or longer.

Step 2

Chop vegetables, transfer to a large bowl and toss with 2 tablespoons olive oil and 1 teaspoon salt. Arrange on a parchment paper lined baking sheet.

Step 3

Transfer chicken to a sheet pan and arrange on top of vegetables. Brush with marinade.

Step 4

Bake at 375 degrees for 25 to 30 minutes or until chicken is cooked through and no longer pink inside and squash is fork-tender. Add pumpkin seeds and rosemary during the last 5 minutes of cooking. Brush with reserved ¼ cup marinade. Place under the broiler for a few minutes if you want to brown the chicken slightly. Makes 4 servings