What is the benefit of making a sheet pan meal?

A sheet pan chicken dinner is much healthier than eating out or ordering take out because you can control the amount of salt and unhealthy fats that you use. And you can add a ton of awesome vegetables.

Can I use a cookie sheet instead of a sheet pan?

A sheet pan has rolled edges and is perfect for roasting foods while a cookie or baking sheet does not have edges and would not be good for roasting because excess oils and juices will run off and make a mess in your oven.

Can you cook raw chicken and brussel sprouts together?

Yes, as long as you cook them until the chicken reaches a safe internal temperature of at least 165 degrees F it is safe to cook them together on the same sheet pan.

Chicken and Brussels Sprouts Sheet Pan Dinner

Description

Chicken and Brussels Sprouts Sheet Pan Dinner with brown and wild rice blend. The chicken and Brussels sprouts are roasted and then drizzled with a mixture of pure maple syrup, balsamic vinegar and Dijon mustard.

Ingredients

Scale

2 cups water or chicken broth

1 cup brown and wild rice blend

4 cups trimmed and halved Brussels sprouts

4 teaspoons extra-virgin olive oil, divided

1 teaspoons Herbes de Provence blend, divided

1 teaspoon coarse kosher salt, divided

4 boneless, skinless chicken thighs, trimmed (1 to 1 1/2 pounds)

1 teaspoon paprika

2 tablespoons pure maple syrup, preferably dark robust

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

Freshly ground pepper to taste

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Instructions

Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
Bring water or broth to a boil in a medium saucepan over high heat. Add brown and wild rice blend and return to a simmer. Reduce heat to medium low, to maintain a simmer and cover. Simmer until the rice is tender and the water is absorbed, according to the package instructions or 30 to 50 minutes.
Meanwhile, toss Brussels sprouts, 3 teaspoons oil, ½ teaspoon herbs, ½ teaspoon salt in a medium bowl. Spread out on the prepared baking sheet. Toss chicken thighs, paprika, the remaining 1 teaspoon oil, the remaining ½ teaspoon herbs and the remaining ½ teaspoon salt in the bowl until coated. Arrange among the Brussles sprouts.
Roast the Brussels sprouts and chicken, rotating the pan, and stirring the sprouts once, until the chicken is cooked through and the sprouts are tender, and browning, 26 to 30 minutes.
Meanwhile, stir together maple syrup, balsamic vinegar and Dijon mustard.
Drizzle the maple mixture over the hot Brussels sprouts and chicken, sprinkle with pepper and serve with the rice.

Prep Time: 10
Cook Time: 30
Category: main course
Method: roasting
Cuisine: American

Nutrition

Serving Size: 2/3 cup rice, 1 chicken thigh
Calories: 444
Sugar: 12
Fat: 12
Carbohydrates: 52
Fiber: 7
Protein: 35