Honey Dijon Chicken with Red Potatoes & Carrots (with Chickpea Version)

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.

Red Potatoes
  • Good Source of Iron – Oxygenation of Cells
  • Good Source of Vitamin C & Zinc – For Immune Health
  • Good Source of Potassium – Heart and Muscle Health
Carrots
  • 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)

  • Servings: 4 Servings
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Ingredients

  • 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

Directions

  1. Preheat the oven to 425 degrees F.
  2. Make your sauce. Combine 1/4 cup honey, 1/4 cup mustard, rosemary, and olive oil. Whisk together.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Nutritional Information

With Chicken

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

With Chickpeas

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

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Sausage & Quinoa Stuffed Acorn Squash

Acorn squash has to be my favorites. Sweet potatoes is a close second, but acorn squash is so creamy! I can have a whole one of these bad boys for lunch with just some butter and cinnamon and be perfectly satisfied and full! With this recipe I at least add in a protein dense pilaf that is missing from the squash to make it more balanced. What’s in it other than sausage that makes it protein dense?

Quinoa
  • Complete Plant Based Protein
  • 1 cup of Quinoa = 8 g of protein
  • High in Minerals
    • 1 cup Quinoa = 15% Iron
Pumpkin Seeds
  • 1/4 cup serving = 11 g protein
  • High in Minerals like Zinc and Magnesium
  • High in Tryptophan for a better nights sleep

This no doubt will keep you satisfied and full. With the pumpkin seeds and dried cranberries this makes a great dinner that is full of fall and winter flavors. There is always leftover of the sausage, quinoa, and pumpkin seed pilaf so don’t worry about packing it into the acorn squash. You can always add the Golden Gravy by Chloe Coscarelli or my Butter Bean Gravy on top. Enjoy!

Sausage & Quinoa Stuffed Acorn Squash

  • Servings: 6 Servings, 1/2 acorn squash with 1 cup filling
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Ingredients

  • 1 lb. Italian ground Italian chicken sausage, or four Italian chicken sausage links, skin removed OR for plant based use your favorite Italian sausage and cut up finely. I use Field Roast
  • 3 medium acorn squash, halved, and seeds removed
  • olive oil for brushing
  • QUINOA PILAF
  • 2 tbsp olive oil
  • 1 sweet onion finely chopped
  • 1 cup quinoa
  • 1 1/2 cups vegetable broth
  • 1/2 cup water
  • 2 springs fresh rosemary
  • 1 tsp fresh thyme
  • 2 garlic cloves, minced
  • 1/2 cup toasted pumpkin seeds
  • 1/4 cup dried cranberries
  • salt and pepper

Directions

  1. Pre-heat oven to 400 degrees.
  2. Brush the insides of the prepared acorn squash with olive oil. On a cooking sheet with aluminum foil, place the acorn squash flesh side down, skin side up, and roast for 45-50 minutes.
  3. Meanwhile, prepare your sausage. MEAT BASED – (if using links, take sausage out of casing) Cook sausage in a small skillet until all of it is cook and crumbled. PLANT BASED – take the finely chopped sausage and cook until it’s crumbled and toasted. Remove from heat and set aside.
  4. Heat 1 tbsp of oil in a sauce pan. Add the chopped onion and cook until translucent, add garlic and cook until fragrant. Add quinoa, broth, water, rosemary, and thyme. Bring to a boil, reduce to low and simmer until liquid is absorbed – about 15-20 minutes. Take any sprigs of herbs out after it’s cooked.
  5. Add pumpkin seeds and dried cranberries to the quinoa once the quinoa is cooked.
  6. Add sausage and mix together. Divide if making both meat based and plant based.
  7. Once the acorn squash is roasted and has cooled, about 5-10 minutes, stuff them with the quinoa pilaf.

Nutritional Information

Chicken Sausage

405 calories | 15.4 g fat | 3.3 g polyunsaturated fat | 7.7 g monounsaturated fat | 3.4 g saturated fat | 0 g trans fats | 81 mg cholesterol | 308 mg sodium | 48 g carbohydrates | 6.8 g fiber | 7 g sugar | 24 g protein | 41% Vitamin A | 36% Vitamin C | 20% Folate | 48% Magnesium | 20% Iron | 32% Potassium | 38% Zinc

Plant Based Seitan Sausage

457 calories | 20.8 g fat | 8.7 g polyunsaturated fat | 7.3 g monounsaturated fat | 3.2 g saturated fat | 0 g trans fats | 0 mg cholesterol | 923 mg sodium | 55 g carbohydrates | 9 g fiber | 7 g sugar | 20 g protein | 41% Vitamin A | 36% Vitamin C | 24% Folate | 50% Magnesium | 32% Iron | 25% Potassium | 34% Zinc