Deviled Chicken and Summer Vegetable Sheet-Pan Dinner
Serves 4.
Note: A generous amount of Dijon mustard and just a little cayenne give the flavorful and moist chicken a delightfully devilish touch. Summer veggies round out this simple and easy sheet-pan dinner. Panko bread crumbs are larger and lighter than the traditional breadcrumb, which could be substituted. From Meredith Deeds.
• 1/3 c. Dijon mustard
• 1 medium shallot, finely chopped
• 1/4 to 1/2 tsp. cayenne pepper
• 1 tsp. salt, divided
• 1/2 tsp. pepper, divided
• 4 boneless, skinless chicken breast halves
• 1/2 c. panko breadcrumbs (see Note)
• 1/4 c. shredded Parmesan cheese
• 2 tbsp. melted butter
• 2 medium zucchini or yellow squash, cut in half lengthwise, then into 2-in. pieces crosswise
• 1 c. cherry tomatoes
• 1 fennel bulb, cut into 1/4-in. slices
• 2 tbsp. extra-virgin olive oil
• 2 garlic cloves, minced
Directions
Heat oven to 425 degrees.
In small bowl, stir together mustard, shallot, cayenne, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread tops of chicken generously with mustard mixture.
In a small bowl, mix breadcrumbs, Parmesan cheese and melted butter. Sprinkle the bread crumb mixture on top of the chicken, patting firmly onto top and sides of meat. Place chicken on one side of ungreased 12- by 17-inch rimmed sheet pan.
In large bowl, toss zucchini, tomatoes, fennel, oil, garlic and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Arrange vegetables in single layer on other side of pan.
Bake 20 to 25 minutes, stirring vegetables once, until chicken is browned and cooked through (at least 165 degrees). Transfer chicken to serving plate. Continue to bake vegetables 10 to 15 minutes longer or until tender and lightly browned.
Nutrition information per serving:
Calories445Fat22 gSodium1,350 mg
Carbohydrates18 gSaturated fat8 gTotal sugars7 g
Protein44 gCholesterol120 mgDietary fiber4 g
Exchanges per serving: 2 vegetable, ½ carb, 5 ½ lean protein, 2 fat.
