Roast Dijon Chicken and Vegetables

dijon-chicken-vegetables Recipe
Leigh Beisch
Cover chicken with a Dijon rub before roasting with vegetables for the best flavor.

Yield:

4 servings (serving size: 1 breast and 1 cup potato mixture)

Nutritional Information

Calories 284
Fat 7 g
Satfat 1 g
Monofat 4 g
Polyfat 1 g
Protein 30 g
Carbohydrate 25 g
Fiber 3 g
Cholesterol 73 mg
Iron 3 mg
Sodium 462 mg
Calcium 64 mg

Ingredients

1 1/2 tablespoons Dijon mustard
1 teaspoon dried thyme, divided
4 chicken-breast halves
3/4 teaspoon salt, divided
Cooking spray
3 cups (1/2-inch) cubed peeled sweet potato or Red Bliss potato
2 cups baby carrots (about 7 ounces)
1 large Vidalia or other sweet onion, cut into 12 wedges
1 tablespoon olive oil
1/2 teaspoon freshly ground black pepper
1 tablespoon chopped fresh parsley

Preparation

1. Preheat oven to 475°.

2. Combine mustard and 1/2 teaspoon thyme in a small bowl. Sprinkle chicken with 1/4 teaspoon salt. Heat a skillet coated with cooking spray over medium-high heat. Add chicken, skin side down; cook 5 minutes or until browned. Turn and cook an additional 3 minutes or until lightly browned. Remove chicken; spread mustard mixture evenly over skin side of each breast.

3. Combine potato, carrot, onion, oil, 1/2 teaspoon thyme, 1/2 teaspoon salt, and pepper. Place on a broiler pan coated with cooking spray.

4. Bake at 475° for 10 minutes. Stir potato mixture; place chicken, skin side up, over potato mixture. Bake an additional 15 minutes. Sprinkle with parsley.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Karen Levin,

September 2004
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