I love dinner recipes when everything goes in one dish! Easy to make, easy to clean, and delicious to eat! This is one of the recipes I make on a regular basis. Partly because my husband loves mustard. A little too much. And partly, because it’s a balanced meal and easy to make vegetarian/vegan. I usually make a pan for my parents and him, and then half the recipe to make a small version of it with chickpeas or garbanzo beans for me. I will be hopefully making more dishes like this for easy dinners with not a lot of clean up for weekday meals. You could also get this prepared the night before so that when you get home all you need to do is throw it in the oven.
Let’s talk nutrition for a moment. Not only is this recipe low in fat and high in fiber, there are specific things that potatoes and carrots are good for.
- Good Source of Iron – Oxygenation of Cells
- Good Source of Vitamin C & Zinc – For Immune Health
- Good Source of Potassium – Heart and Muscle Health
- Good Source of Beta-Carotene – helps slow down the aging of cells, including cells in the eye
- Beta-Carotene is converted into Vitamin A in the liver
- Vitamin A is converted in the retina to rhodopsin – used for night vision
- Good Source of Vitamin A – protects the skin from sun damage
Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)
- 3-4 boneless, skinless chicken breasts (depending on size) OR 2 cans of chickpeas or garbanzo beans, drained
- 1/4 + 1/8 cup honey or agave (plus more for extra sauce to dip)
- 1/4 + 1/8 cup Dijon mustard (plus more for extra sauce to dip)
- 2 tbsp fresh rosemary, chopped
- 1 tsp olive oil
- 3 lb. bag of red potatoes, chopped
- 12-16 oz. bag of baby carrots
- Salt and pepper, if desired
- Preheat the oven to 425 degrees F.
- Make your sauce. Combine 1/4 cup honey, 1/4 cup mustard, rosemary, and olive oil. Whisk together.
- In a gallon size bag, add potatoes and carrots enough to almost fill the bag. If you are using the chickpeas, you can pour those in too. Pour sauce over top. Close the bag and toss for about 3 minutes to make sure the sauce is covering the vegetables.
- Pour vegetables in a prepared 9×11 baking dish. Add your chicken breasts on top. Make a smaller batch of the sauce – 1/8 cup honey + 1/8 cup Dijon mustard, and cover the top of the chicken breasts. If using the chickpeas, if you need to add a little extra sauce, drizzle some on top.
- Put the dish, uncovered, in the oven for about 35 minutes or until the vegetables start to brown on sides and chicken juice is running clear.
- Let cool for about 5 minutes and serve! While it’s resting, if you need to whisk together extra sauce to dip or drizzle on top, do it now before serving.
555 calories | 8.5 g fat | 1.9 g polyunsaturated fat | 3.7 g monounsaturated fat | 2.2 g saturated fat | 0 g trans fat | 204 mg cholesterol | 459 mg sodium | 59 g carbohydrates | 6.9 g fiber | 32 g total sugar | 64 g protein | 673% Vitamin A | 22% Vitamin C | 8% Calcium | 40% Magnesium | 38% Potassium | 33% Zinc
435 calories | 5.7 g fat | 1.7 g polyunsaturated fat | 1.9 g monounsaturated fat | 0.5 g saturated fat | 0 g trans fats | 0 mg cholesterol | 87.5 g carbohydrates | 15 g fiber | 37 g total sugar | 13.4 g protein | 673% Vitamin A | 22% Vitamin C | 13% Calcium | 29% Magnesium | 25% Potassium | 21% Zinc