Roast Dijon Chicken and Vegetables

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)
Recipe from Health

Nutritional Information

Amount per serving
  • Calories: 284
  • Fat: 7g
  • Saturated fat: 1g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1g
  • Protein: 30g
  • Carbohydrate: 25g
  • Fiber: 3g
  • Cholesterol: 73mg
  • Iron: 3mg
  • Sodium: 462mg
  • Calcium: 64mg

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. 1. Preheat oven to 475°.
  2. 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. 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. 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.

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