Honey-Mustard Chicken and Winter Vegetables

Please hearty appetites with chicken and vegetables in a tangy-sweet sauce.

from Cooking Smart for a Healthy Heart

Quick look

  • prep 15 min    cook 50 min
  • serves 4

This satisfying one-dish meal makes the most of tasty winter vegetables — turnips, parsnips, and butternut squash — that are not only filling but packed with nutrients and phytochemicals that protect your heart.

Ingredients

  • 1 tablespoon olive oil
  • 8 cloves garlic, unpeeled
  • 10 ounces white turnips, peeled and cut into 1/2-inch wedges
  • 8 ounces parsnips, peeled, quartered lengthwise, and cut into 2-inch lengths
  • 8 ounces butternut squash, peeled and cut into 1/2-inch chunks
  • 1/4 cup soft sun-dried tomatoes (not oil-packed), coarsely chopped
  • 1/2 teaspoon salt
  • 1/4 cup Dijon mustard
  • 4 teaspoons honey
  • 1 tablespoon fresh lemon juice
  • 4 skinless, bone-in chicken breast halves (8 ounces each)

    How to make it  1 hour, 5 minutes


  • 1

    Preheat oven to 350ºF. Combine oil and garlic in 9 x 13-inch metal baking pan. Roast until garlic is fragrant, about 5 minutes.

  • 2

    Add turnips, parsnips, butternut squash, and sun-dried tomatoes. Sprinkle with salt and stir to combine. Roast until vegetables start to color, about 15 minutes.

  • 3

    Meanwhile, combine mustard, honey, and lemon juice in small bowl. Drizzle 2 tablespoons of mustard mixture over vegetables and toss to coat. Place chicken on vegetables and spoon remaining mustard mixture on chicken. Bake until chicken is almost done and vegetables are tender, about 25 minutes.

  • 4

    Preheat broiler. Broil until chicken is golden brown and cooked through, about 5 minutes. Serve chicken with vegetables, squeezing the garlic from its skin and discarding skin before eating.

Healthy Cooking Tip

While this recipe is designed to serve four, it could easily be doubled for a larger group — or so that you have “planned-overs,” which you can serve as is or use in a salad.

FACTOID:

A winter squash like butternut contains folate, which the body needs to break down homocysteine, a toxic amino acid that damages blood vessel walls. High levels are associated with increased risk for heart attack and stroke, therefore, experts recommend a high folate diet.

Round Out the Meal
Spread roasted garlic on whole-wheat baguette and serve with a frisée salad with lemon vinaigrette. For dessert, offer toasted angel food cake with sliced peaches.

Nutritional Information(per serving)

  • Calories: 349
  • Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 99mg
  • Sodium: 893mg
  • Carbs: 30g
  • Protein: 43g
  • Fiber: 5g