Your Recipe

Chicken and Brussels Sprouts Sheet Pan Dinner

Zutat  Menge  Kalorien 
Rosenkohl, roh 352g 151kcal
Reis braun mittelkörnig roh 190g 688kcal
Ahornsirupe 40g 104kcal
Leitungswasser 480g 0kcal
Paprika 2.3g 6kcal
Essig Balsamico 16g 14kcal
Salz, koscher 4g 0kcal
Huhn, Brathähnchen oder Fritteusen, Schenkel, Fleisch und Haut, roh 680.388g 1504kcal

Recipe Instructions:

2 cups water or chicken broth

1 cup brown and wild rice blend

4 cups trimmed and halved Brussels sprouts

4 teaspoons extra-virgin olive oil, divided

1 teaspoons Herbes de Provence blend, divided

1 teaspoon coarse kosher salt, divided

4 boneless, skinless chicken thighs, trimmed (1 to 1 ½ pounds)

1 teaspoon paprika

2 tablespoons pure maple syrup, preferably dark robust

1 tablespoon balsamic vinegar

1 teaspoon Dijon mustard

Freshly ground pepper to taste

Instructions
Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.
Bring water or broth to a boil in a medium saucepan over high heat. Add brown and wild rice blend and return to a simmer. Reduce heat to medium low, to maintain a simmer and cover. Simmer until the rice is tender and the water is absorbed, according to the package instructions or 30 to 50 minutes.
Meanwhile, toss Brussels sprouts, 3 teaspoons oil, ½ teaspoon herbs, ½ teaspoon salt in a medium bowl. Spread out on the prepared baking sheet. Toss chicken thighs, paprika, the remaining 1 teaspoon oil, the remaining ½ teaspoon herbs and the remaining ½ teaspoon salt in the bowl until coated. Arrange among the Brussles sprouts.
Roast the Brussels sprouts and chicken, rotating the pan, and stirring the sprouts once, until the chicken is cooked through and the sprouts are tender, and browning, 26 to 30 minutes.
Meanwhile, stir together maple syrup, balsamic vinegar and Dijon mustard.
Drizzle the maple mixture over the hot Brussels sprouts and chicken, sprinkle with pepper and serve with the rice.

Nährwertangaben 
Portionsgröße  441 g | ml
Menge pro Portion  617
2581
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 30g 38%
Gesättigte Fettsäuren  8g 40%
Natrium 562mg 24%
Gesamte Kohlenhydrate  52g 19%
Ballaststoffe  5.2g 18%
Zucker  8.6g
Protein  35g 70%
Vitamin D 0.2mcg 1%
Kalzium 81mg 6%
Eisen  3.4mg 19%
Kalium 855mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 86.725 mcg 10%
Thiamin [B1] 0.451 mg 38%
Riboflavin [B2] 0.48 mg 37%
Niacin [B3] 10.635 mg 66%
Pantothensäure [B5] 1.322 mg 26%
Vitamin B6 1.037 mg 61%
Cobalamin [B12] 1.055 mcg 0%
Folat [B9] 68.565 mcg 0%
Vitamin C 74.805 mg 83%
Vitamin D 0.17 mcg 1%
Vitamin E 1.299 mg 9%
Vitamin K 159.794 mcg 133%
Betain 17.414 mg 0%
Cholin 94.998 mg 17%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  52.2 g 19%
Sugars 8.6 g 17%
Ballaststoffe  5.2 g 18%
Carbohydrate 51.1 g 0%
Netto-Kohlenhydrate 43.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.938 g 0%
Arginin 2.422 g 0%
Asparaginsäure 2.993 g 0%
Cystein 0.375 g 0%
Glutaminsäure 5.112 g 0%
Glycin 1.889 g 0%
Histidin 0.95 g 0%
Isoleucin 1.514 g 0%
Leucin 2.675 g 0%
Lysin 2.738 g 0%
Methionin 0.855 g 0%
Phenylalanin 1.349 g 0%
Prolin 1.495 g 0%
Serin 1.336 g 0%
Threonin 1.489 g 0%
Tryptophan 0.363 g 0%
Tyrosin 1.121 g 0%
Valin 1.649 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 80.74 mg 6%
Kupfer 0.3 mg 33%
Fluorid 85.44 mcg 0%
Eisen  3.4 mg 19%
Magnesium 123.59 mg 29%
Mangan 2.4 mg 104%
Phosphor 455.94 mg 36%
Kalium 855.41 mg 18%
Selen 33.65 mcg 61%
Natrium 562.32 mg 24%
Zink 3.71 mg 34%
andere
Nährstoff Menge  DV
Wasser 320.915 g 0%
Asche 3.413 g 0%