Here's a family-friendly chicken sheet pan dinner that's paleo compliant too. Made with chicken breasts, butternut squash and seasonal vegetables, all on one pan.
This Maple Garlic Chicken Sheet Pan dinner is one that everyone in the family seems to love.
And no wonder -- It's full of flavour, but it doesn't overpower. There's a little sweetness from the maple syrup, a little saltiness from the coconut aminos (or soy sauce) and a little bite from the ginger and garlic. Just enough to keep it interesting and make you want another bite, but not too strongly flavoured for kids!
And best of all, it's easy to prepare. One pan! Easy clean up!
The secret to sheet pan dinners is to make sure everything is cut in a size to be perfectly cooked at the same time.
It can be tricky at times, but with a little experience, you get to know how long each item takes. I chose vegetables that are in season right now: butternut squash, zucchini, red peppers, Brussels sprouts, red onion, and sweet Seckel pears.
I used the same marinade I use in this Maple Garlic Glazed Chicken recipe, because it's one of our favourite ways to cook chicken thighs. This time, however, I used skinless, boneless chicken breasts.
Cut the chicken breasts in one-inch cubes. If they're too big, they won't cook in time, but if they're too small, they will be overcooked before the squash is done. (And there is nothing worse than dry chicken breasts!) Marinate the chicken for a couple of hours, or even overnight.
Since butternut squash and Brussels sprouts take longer to cook, cut them in smaller pieces. Leave the peppers, zucchini and onions in larger chunks, as they cook more quickly. Choose firm pears and leave the skin on so they hold their shape. The pears may seem like an odd addition, but they add a natural sweetness that goes really well with the maple garlic marinade.
This Maple Garlic Chicken Sheet Pan Dinner is an ideal meal for busy weeknights!
- Whisk the marinade ingredients together.
- Cube the chicken and add to marinade.
- Chop the vegetables and toss with olive oil, salt and pepper.
- Arrange on a parchment paper lined baking sheet.
- Transfer chicken cubes on top of the vegetables.
- Roast at 375°F. for 25 to 30 minutes or until butternut squash is fork tender and chicken is no longer pink inside. Add a handful of pumpkin seeds for the last five minutes of roasting. And if you like, pop the sheet pan under the broiler for a few minutes to brown the chicken and crisp the edges of the vegetables.
How easy is that?
Maple Garlic Chicken Sheet Pan Dinner
Maple Garlic Marinade
- ¼ cup maple syrup
- 2 tbsp coconut aminos (or soy sauce)
- 1 tbsp apple cider vinegar
- 1 tbsp finely minced garlic
- 1 tbsp finely grated fresh ginger
- ½ tsp freshly ground black pepper
- 3 large or 4 small boneless, skinless chicken breasts
Sheet Pan Vegetables
- ½ large Butternut squash, about 3 cups, cubed
- 12 Brussels sprouts, trimmed and halved
- 1 red onion, cut in 8ths
- 1 small (8 inch) zucchini cut into 8 slices
- 1 red bell pepper, sliced into 8 strips
- 2 or 3 small Seckel pears, or other firm pear cored and quartered
- 2 tbsp extra-virgin olive oil
- 1 tsp salt
- ½ cup pumpkin seeds
- 2 sprigs fresh rosemary
- Whisk marinade ingredients together, reserve ¼ cup for brushing on chicken and vegetables later. Cut chicken breasts into 1 inch cubes and add to marinade. Cover and refrigerate for 1.5 to 2 hours or longer.
- Chop vegetables, transfer to a large bowl and toss with 2 tbsp olive oil and 1 tsp salt. Arrange on parchment paper lined baking sheet. Add quartered pears to sheet.
- Transfer chicken to sheet pan and arrange on top of vegetables. Brush with marinade.
- Bake at 375°F for 25 to 30 minutes or until chicken is cooked through and no longer pink inside and squash is fork-tender. Add pumpkin seeds and rosemary during last 5 minutes of cooking. Brush with reserved ¼ cup marinade. Place under broiler for a few minutes if you want to brown the chicken slightly.
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