Oven-Roasted Chicken and Veggies
- 1 tbsp (15 mL) vegetable oil
- 4 boneless, skinless chicken breasts (4 oz/125 g each)
- 2 tsp (10 mL) Italian seasoning
- ½ tsp (2 mL) salt
- ¼ tsp (1 mL) pepper
- 3 medium sweet potatoes (about 8 oz/250 g each) peeled and diced
- 1 red onion, sliced
- 2 garlic cloves, pressed
- 1 cup (250 mL) white wine or chicken broth
- 3 tbsp (45 mL) balsamic vinegar
- 1 lb. (450 g) brussels sprouts, halved
Preheat the oven to 425°F (220°C). Heat the oil in the Brilliance Nonstick 5-qt.(4.7-L) Nonstick Saute Pan over medium heat for 3-4 minutes.
Season both sides of the chicken with the Italian seasoning, salt and pepper. Place the chicken in the pan and brown for 4 minutes. Turn the chicken over and brown for 1 additional minute then remove from the pan.
Add the sweet potato, onion, and garlic to the pan. Sauté for 3–4 minutes over medium heat.
Stir in the wine or chicken broth and balsamic vinegar. Simmer for 3–5 minutes, or until the liquid has reduced by half.
Add the Brussels sprouts to the pan and stir to combine. Place the chicken on top of the mixture and any juices left behind. Bake for 15–18 minutes, or until the internal temperature of the chicken reaches 165°F (74°C) and potatoes are tender.
- 4 servings
Nutrients per serving:
U.S. nutrients per serving: Calories 420, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 105 mg, Sodium 520 mg, Carbohydrate 47 g, Fiber 10 g, Sugars 15 g (includes 0 g added sugar), Protein 29 g
Instead of sweet potatoes and Brussels sprouts, try 8 oz. (250 g) halved baby carrots and 1 small head of chopped cauliflower.