Maple Roasted Chicken

by IBD Medical on April 27, 2020

diabetes food meal recipes delicious dinner lunch

This simple one tray meal is perfect for a mid-week dinner! Maple syrup brings out the sweet notes of roasted Brussel sprouts in this classic dish. This tasty oven-baked recipe is a healthy essential for any household.

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Difficulty: Fairly Easy

Serves: 4 (as a main)

Ingredients:

  • 2 tablespoon pure maple syrup
  • 1 tablespoon thyme leaves
  • Freshly ground black pepper
  • 1 tablespoon olive oil
  • 450g orange sweet potato (peeled and cut into 2.5cm pieces)
  • 450g Brussel sprouts (trimmed and halved)
  • 4 bone-in chicken thighs, skin removed, trimmed of fat
  • 3 tablespoon chopped toasted pecans
  • 3 tablespoon chopped dried cranberries

Method:

  1. Preheat oven to 200°C fan forced.
  2. Combine maple syrup, thyme, pepper and 1 teaspoon of oil in a small bowl.
  3. Put the sweet potato, Brussel sprouts and remaining oil in a large bowl. Season with pepper and toss to combine.
  4. Heat the tray in oven for 5 minutes. Remove tray from oven and spray with cooking spray. Place chicken in the middle of the tray and arrange vegetables around the chicken. Roast for 15 minutes.
  5. Turn chicken and vegetables over. Brush with maple syrup mixture. Roast for 15 minutes, or until chicken is cooked through and sweet potato is tender.
  6. Sprinkle with pecans and cranberries to serve.

 

Nutrition Info:

Per Serve: 1590 kJ, carbohydrates 31g, protein 25g, total fat 15g (sat. fat 3g), fibre 10g, sodium 109mg, carb exchanges 2

 

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