Sheet Pan Dinner: Roasted Brussels Sprouts, Chicken and Potatoes

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 8, 2015 • 0 comments

Potatoes don’t have to be the enemy

Sheet Pan Dinner: Roasted Brussels Sprouts, Chicken and Potatoes with Kalamata Olives

If you love earthy comfort in a bowl, this dish is for you.

The key to the simplicity of this meal baked on a sheet pan is cutting the ingredients into the right size, which ensures the correct doneness. Then you just pop it in the oven, go on with your business, and minutes later you have juicy chicken, crispy Brussels sprouts and fork tender potatoes. A complete meal to warm you on a cold autumn night.

And if you’ve been avoiding potatoes due to the latest fad diet, here this: A recent study published in the Journal of the American College of Nutrition and commissioned by the United States Potato Board showed how overweight individuals randomly assigned to a reduced calorie diet—either high glycemic index or low—or a control group all lost a couple of pounds of body weight while eating 5-7 servings of potatoes per week. This study helps dispel the myth that potatoes make you gain weight. I enjoy potatoes at least once per week—boiled, roasted, baked, and on occasion, even deep-fried. Plus, potatoes provide 45% of the daily value of vitamin C and have more potassium than a banana. Disclosure: I attended a media luncheon hosted by USPB where I enjoyed a free scrumptious lunch.

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Sheet Pan Dinner: Roasted Brussels Sprouts, Chicken and Potatoes with Kalamata Olives

1 pound boneless skinless chicken breasts cut into 4 pieces

4 cups trimmed and quartered Brussels sprouts

3 cups Yukon gold or red potatoes, cut into bite-size pieces

1 cup medium-diced onions

1/3 cup vinaigrette dressing (not fat-free)

Juice of 1 medium lemon – click here to get my favorite lemon press from Amazon, a must-have

2 teaspoons Dijon mustard

1 1/2 teaspoons oregano

1/2 teaspoon garlic salt

1/4 cup quartered Kalamata olives

Freshly ground black pepper

Preheat oven to 400°F.

Place the chicken in a single layer in the middle of a sheet pan. Then place the Brussels sprouts in one section of the pan, the potatoes in another, and the onions in the remaining space. Combine the vinaigrette, lemon juice, mustard, oregano and garlic salt in a small bowl and drizzle over the chicken and vegetables. Sprinkle with olives and pepper and toss vegetables to coat evenly. Bake for 20 minutes or until chicken is cooked through. Transfer chicken to a plate and stir the vegetables. Continue to roast the vegetables for 15 minutes, until the outer leaves of the Brussels sprouts are crispy and the potatoes are fork tender.

Prep time: 30 minutes

Cook time: 35 minutes

Makes 4 servings, 1 piece chicken and about 1 cup vegetables each

Nutrition Facts (per serving): 361 calories, 10 g total fat (2 g saturated fat, 0 g trans fat), 707 mg sodium, 70 mg cholesterol, 37 g total carbohydrate (7 g fiber), 32 g protein, 22% DV iron, 9% DV calcium, 21% DV Vitamin A, 182% DV Vitamin C.

Disclosure: This post contains Amazon affiliate links. I get a small commission.

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Roasted Brussels Sprouts, Chicken and Potatoes

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: January 8, 2015

• Yield: servings (4 Servings)
• Prep: 30 mins
• Cook: 35 mins
• Ready In: 1 hr 5 mins

Potatoes don't have to be the enemy Sheet Pan Dinner: Roasted Brussels Sprouts, Chicken and Potatoes with Kalamata Olives If …

Ingredients

• 1 pound boneless skinless chicken breasts cut into 4 pieces
• 4 cups trimmed and quartered Brussels sprouts
• 3 cups Yukon gold or red potatoes cut into bite-size pieces
• 3 cups medium-diced onions
• 1/3 cup vinaigrette dressing (not fat-free)
• Juice of 1 medium lemon
• 2 teaspoons Dijon mustard
• 1 1/2 teaspoons oregano
• 1/2 teaspoon garlic salt
• 1/4 cup quartered kalamata olives
• Freshly ground black pepper, to taste

Instructions

1. Preheat oven to 400°F.
   
2. Place the chicken in a single layer in the middle of a sheet pan. Then place the Brussels sprouts in one section of the pan, the potatoes in another, and the onions in the remaining space. Combine the vinaigrette, lemon juice, mustard, oregano and garlic salt in a small bowl and drizzle over the chicken and vegetables. Sprinkle with olives and pepper and toss vegetables to coat evenly. Bake for 20 minutes or until chicken is cooked through. Transfer chicken to a plate and stir the vegetables. Continue to roast the vegetables for 15 minutes, until the outer leaves of the Brussels sprouts are crispy and the potatoes are fork tender.
   

• Cuisine: American
• Course: Entrée
• Skill Level: Easy