Your Recipe

Chicken and Brussels Sprouts Sheet Pan Dinner

Ingredient Amount Calories
Brussels Sprouts, raw 352g 151kcal
Rice brown medium-grain raw 190g 688kcal
Maple Syrups 40g 104kcal
Tap water 480g 0kcal
Paprika 2.3g 6kcal
Vinegar balsamic 16g 14kcal
Salt, kosher 4g 0kcal
Chicken, broilers or fryers, thigh, meat and skin, raw 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.

Nutrition Facts
Portion Size 441 g | ml
Amount Per Portion 617
2581
kcal
kilojoules
% Daily Value *
Total Fat 30g 38%
Saturated Fat 8g 40%
Sodium 562mg 24%
Total Carbohydrate 52g 19%
Dietary Fiber 5.2g 18%
Sugar 8.6g
Protein 35g 70%
Vitamin D 0.2mcg 1%
Calcium 81mg 6%
Iron 3.4mg 19%
Potassium 855mg 18%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.322 mg 26%
Vitamin B6 1.037 mg 61%
Cobalamin [B12] 1.055 mcg 0%
Floate [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%
Betaine 17.414 mg 0%
Choline 94.998 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 52.2 g 19%
Sugars 8.6 g 17%
Dietary fiber 5.2 g 18%
Carbohydrate 51.1 g 0%
Net carbs 43.6g
Aminoacids
Nutrient Amount DV
Alanine 1.938 g 0%
Arginine 2.422 g 0%
Aspartic acid 2.993 g 0%
Cysteine 0.375 g 0%
Glutamic acid 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%
Methionine 0.855 g 0%
Phenylalanine 1.349 g 0%
Proline 1.495 g 0%
Serine 1.336 g 0%
Threonine 1.489 g 0%
Tryptophan 0.363 g 0%
Tyrosine 1.121 g 0%
Valine 1.649 g 0%
Minerals
Nutrient Amount DV
Calcium 80.74 mg 6%
Copper 0.3 mg 33%
Fluoride 85.44 mcg 0%
Iron 3.4 mg 19%
Magnesium 123.59 mg 29%
Manganese 2.4 mg 104%
Phosphorus 455.94 mg 36%
Potassium 855.41 mg 18%
Selenium 33.65 mcg 61%
Sodium 562.32 mg 24%
Zinc 3.71 mg 34%
Other
Nutrient Amount DV
Water 320.915 g 0%
Ash 3.413 g 0%