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:
- Preheat oven to 200°C fan forced.
- Combine maple syrup, thyme, pepper and 1 teaspoon of oil in a small bowl.
- Put the sweet potato, Brussel sprouts and remaining oil in a large bowl. Season with pepper and toss to combine.
- 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.
- 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.
- 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
Here are five health benefits of roast chicken:
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High Protein Content: Roast chicken is an excellent source of high-quality protein, which is essential for muscle repair, growth, and overall health.
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Rich in Vitamins and Minerals: It contains various vitamins and minerals, including B vitamins (like B6 and B12), which are crucial for energy metabolism, as well as minerals like phosphorus, zinc, and selenium.
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Supports Immune Function: Chicken contains nutrients like zinc and selenium that support immune function, helping your body fight off infections and illnesses.
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Healthy Fats: While skinless roast chicken is low in saturated fats, it provides healthy unsaturated fats, especially if roasted without additional oils or butter.
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Versatile and Easily Digestible: Roast chicken is easy to digest and can be prepared in various ways, making it a versatile option for a balanced diet.
Including roast chicken in your meals can contribute to a well-rounded diet, providing essential nutrients and supporting overall health.
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