Your Recipe

Chicken and Brussels Sprouts Sheet Pan Dinner

Ingrédient Quantité Calories
Choux de Bruxelles 352g 151kcal
Riz brun à grains moyens cru 190g 688kcal
Sirop d'érable 40g 104kcal
Eau du robinet 480g 0kcal
Paprika 2.3g 6kcal
Vinaigre balsamique 16g 14kcal
Sel, casher 4g 0kcal
Poulet, poulets ou friteuses, cuisse, viande et peau, crus 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.

Valeurs nutritives
Taille des portions 441 g | ml
Quantité par portion 617
2581
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 30g 38%
Gras saturés 8g 40%
Sodium 562mg 24%
Total des glucides 52g 19%
Fibres alimentaires 5.2g 18%
Sucre 8.6g
Protéine 35g 70%
Vitamine D 0.2mcg 1%
Calcium 81mg 6%
Fer 3.4mg 19%
Potassium 855mg 18%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 86.725 mcg 10%
Thiamine [B1] 0.451 mg 38%
Riboflavine [B2] 0.48 mg 37%
Niacine [B3] 10.635 mg 66%
Acide pantothénique [B5] 1.322 mg 26%
Vitamine B6 1.037 mg 61%
Cobalamine [B12] 1.055 mcg 0%
Floate [B9] 68.565 mcg 0%
Vitamine C 74.805 mg 83%
Vitamine D 0.17 mcg 1%
Vitamine E 1.299 mg 9%
Vitamine K 159.794 mcg 133%
Bétaïne 17.414 mg 0%
Choline 94.998 mg 17%
Carbohydrates
nutriment Quantité DV
Total des glucides 52.2 g 19%
Sugars 8.6 g 17%
Fibres alimentaires 5.2 g 18%
Carbohydrate 51.1 g 0%
Glucides nets 43.6g
acides aminés
nutriment Quantité DV
Alanine 1.938 g 0%
Arginine 2.422 g 0%
Acide aspartique 2.993 g 0%
Cystéine 0.375 g 0%
Acide glutamique 5.112 g 0%
Glycine 1.889 g 0%
Histidine 0.95 g 0%
Isoleucine 1.514 g 0%
Leucine 2.675 g 0%
Lysine 2.738 g 0%
Méthionine 0.855 g 0%
Phénylalanine 1.349 g 0%
Proline 1.495 g 0%
Sérine 1.336 g 0%
Thréonine 1.489 g 0%
Tryptophane 0.363 g 0%
Tyrosine 1.121 g 0%
Valine 1.649 g 0%
Minéraux
nutriment Quantité DV
Calcium 80.74 mg 6%
Cuivre 0.3 mg 33%
Fluorure 85.44 mcg 0%
Fer 3.4 mg 19%
Magnésium 123.59 mg 29%
Manganèse 2.4 mg 104%
Phosphore 455.94 mg 36%
Potassium 855.41 mg 18%
Sélénium 33.65 mcg 61%
Sodium 562.32 mg 24%
Zinc 3.71 mg 34%
autres
nutriment Quantité DV
Eau 320.915 g 0%
Cendres 3.413 g 0%