Dijon Chicken with Roasted Broccoli & Butternut Squash

Dijon Chicken with Roasted Broccoli & Butternut Squash

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From: Diabetic Living Magazine, Winter 2020

Precubed butternut squash is a timesaver in this easy baked chicken recipe. Look for it in the produce section.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 6 cups cubed peeled butternut squash (2 lbs.)
  • 4 cups broccoli florets
  • 3 tablespoons olive oil, divided
  • 1 tablespoon chopped fresh thyme or 1 tsp. dried, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 pound boneless, skinless chicken breast, cut into 2-inch strips
  • ½ medium onion, finely chopped
  • 3 cloves garlic, minced
  • ¼ cup low-sodium chicken broth
  • ¼ cup Dijon mustard
  • 2 tablespoons dry white wine (optional)
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley

Preparation

  • Prep

  • Ready In

  1. Position racks in upper and lower thirds of oven; preheat to 400°F.
  2. Combine squash, broccoli, 1½ Tbsp. oil, 1½ tsp. fresh thyme (or ½ tsp. dried), and ¼ tsp. each salt and pepper on a large rimmed baking sheet; toss to coat. Roast on the lower rack for 15 minutes.
  3. Arrange chicken in a single layer on another large rimmed baking sheet. Drizzle with ½ Tbsp. oil and the remaining ¼ tsp. each salt and pepper; toss to coat. After the vegetables have roasted for 15 minutes, stir them and return to the oven. Place the pan of chicken on the upper rack. Roast both pans until the vegetables are browned and tender and the chicken is cooked through, 14 to 18 minutes more.
  4. Meanwhile, heat the remaining 1 Tbsp. oil in a small saucepan over medium heat. Add onion and cook, stirring often, until softened, 3 to 4 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add broth, mustard, and wine (if using); simmer, stirring often, until slightly reduced, 2 to 3 minutes. Stir in Parmesan, parsley, and the remaining 1½ tsp. fresh thyme (or ½ tsp. dried).
  5. Divide the chicken and vegetables among 4 plates and serve with the sauce.

Nutrition information

  • Serving size: 3 oz. chicken + 1½ cups vegetables + 3 Tbsp. sauce
  • Per serving: 358 calories; 15 g fat(3 g sat); 6 g fiber; 31 g carbohydrates; 29 g protein; 115 mcg folate; 66 mg cholesterol; 6 g sugars; 24,621 IU vitamin A; 114 mg vitamin C; 221 mg calcium; 3 mg iron; 659 mg sodium; 1,205 mg potassium
  • Nutrition Bonus: Vitamin A (492% daily value), Vitamin C (190% dv), Folate (29% dv), Calcium (22% dv)
  • Carbohydrate Servings: 2

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