Roasted Rosemary Chicken & Veggies

Time: 45 minutes
Servings: 6
This roasted chicken recipe is an easy dinner time meal that's packed with flavor your family is sure to enjoy.
Rating:

Ingredients

  • 1 lb Brussels sprouts, trimmed & halved
  • 1 cup cauliflower florets
  • 1 cup broccoli florets
  • 1 medium yellow onion, sliced
  • 1 lemon, thinly sliced
  • 4 Tbsp olive oil, divided
  • 1 Tbsp chopped fresh rosemary
  • 1/2 tsp black pepper  
  • Non-stick cooking spray
  • 5 cloves garlic, minced
  • 1 1/2 Tbsp Dijon mustard
  • 2 Tbsp low-sodium Worcestershire sauce
  • 1 ½ lbs boneless, skinless chicken breasts, sliced

Preparation

  1. Preheat oven to 450°F.
  2. In a large bowl, add Brussels sprouts, cauliflower, broccoli, onion & lemon. Drizzle 3 Tbsp oil, rosemary & pepper over vegetables. Toss to combine.
  3. Lightly coat a foil-wrapped sheet pan with cooking spray. Spread vegetables evenly on pan & roast 20-25 minutes.
  4. In a small bowl, combine garlic, mustard, Worcestershire sauce & 1 Tbsp oil. Coat chicken with marinade & set aside.
  5. Remove pan from oven, place chicken on sheet pan & roast another 12-15, until chicken is cooked through & Brussels sprouts are tender.

Tips

Serve with a whole-wheat dinner roll and a strawberry non-fat Greek yogurt parfait to make this a complete MyPlate meal!

Nutrition Facts

6 servings per recipe
Serving size (299g)
Amount per serving
Calories
280
% Daily Value*
Total Fat 12g 15%
    Saturated Fat 2g 10%
    Trans Fat 0g  
Cholesterol 85mg 28%
Sodium 230mg
10%
Total Carbohydrate 14g 5%
    Dietary Fiber 5g 18%
    Total Sugars 4g  
Includes 0g Added Sugars
0%
Protein 30g  
Vitamin D 0mcg 0%
Calcium 77mg 6%
Iron 2mg 10%
Potassium 956mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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