If you want my opinion, sheet pan vegetables are superior to all other vegetables. There’s something about the crispy baked goodness of an oven-roasted vegetable recipe that really hits home. The mustard chicken and veggies recipe below combines a flavorful quick chicken marinade, with the perfect combination of roasted vegetables. It makes for a delicious dinner that is easy to make but tastes like you really know your way around the kitchen.
Xyngular Mustard Chicken and Veggies
Nutrition Facts Per Serving
Calories: 388 / Fat: 14g / Protein: 27g / Carbs: 37g
Gluten-Free | Dairy Free
- 16 oz Chicken breast, cubed
- 12 oz Sweet potatoes, diced
- 8 oz Turnips, peeled and diced
- 8 oz Carrots, peeled and diced
- 1 cup red onion, cut into wedges
- 2 Tbsp whole-grain mustard
- 1 Tbsp coconut aminos
- 2 sprigs Fresh thyme
- 3 Tbsp Olive oil
- Salt and pepper to taste
- Preheat oven to 400° F
- Pat chicken dry with paper towels.
- Combine the coconut aminos, pepper, and mustard in a bowl.
- Add chicken and stir to coat evenly.
- Place the sweet potatoes, turnips, carrots, onion, olive oil, thyme, salt, and pepper in a large sealable plastic bag.
- Massage the mixture until well coated. Spread onto a roasting pan lined with foil.
- Add chicken to the veggie pan. Roast until chicken is cooked through, and veggies are tender—about 30-40 minutes.
- Divide veggies into 4 equal portions and serve with 2 oz of chicken.
What Low Carb Vegetables Go With Chicken?
The great thing about chicken is that there are so many different healthy ways to prepare it. Whether you cook it in the oven or in a skillet, use a simple seasoning, or a marinade, put it in a salad, make it into low carb chicken skewers, or serve it as the feature menu item, you can’t go wrong. But it’s not just how you cook it, or what you put on your chicken that adds variety. Chicken is so versatile that it’s easy to pair it with almost any low carb vegetable for a healthy lunch or dinner.
What you pair your chicken with can totally change the flavor of the meal. Here are some low carb veggies that complement chicken dishes. You can pick the ones that fit best with the flavors of your favorite chicken recipe.
- Bell Peppers
- Brussels Sprouts
- Green Beans
For more chicken and vegetable low carb recipes, check out our garlic chicken and sautéed zucchini recipe, or one of our 30-minute chicken recipes—low carb basil chicken and veggies.
What Are The Health Benefits Of Chicken?
Chicken is a common staple of diet plans everywhere. Many people may wonder what the fuss is all about. What makes chicken healthy and why is chicken good for weight loss? To be clear, there are a lot of different cuts or parts of chicken, and there are a lot of different ways to prepare chicken. Not all of these are equal on the health scale.
The healthiest type of chicken is the chicken breast. The healthiest way to cook chicken is in a skillet on the stovetop, in the oven, or in a slow or pressure cooker. Keeping it simple without high calorie breading or sauces also makes chicken healthier.
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Now that you have the right cut of chicken, and it’s prepared in a healthy way, what makes chicken so good for you? First of all, chicken is a lean meat that doesn’t have much fat but is packed with vitamins B, D, and A. Both of these factors help with heart health brain function. Like its sister poultry friend the turkey, chicken contains tryptophan, a chemical that promotes the production of serotonin, which is a known mood booster.
Chicken is also relatively low in calories, but high in protein. This gives you a lot of bang for your buck because the protein means it will fill you up and help you feel full longer, and the low-calorie count means you don’t have to stress about how much you’ve just eaten. Protein also strengthens bones and is good for muscle growth, which makes chicken a pretty well-rounded choice.
What Is The Best Kind Of A Pan To Cook Chicken In?
The best chicken dinner is made by using the best tools for the job in the kitchen. If you’re cooking a chicken on the stovetop, you’ll want to use a good skillet. A cast-iron skillet is nice because it retains heat well. A high-quality stainless steel skillet is also an excellent choice. It’s even better if it has a lid, since sometimes you may want to cover the pan while cooking to help lock in moisture.
We can’t emphasize the high-quality part enough. Cheaper pans made out of thin material are harder to cook with because they heat unevenly, don’t retain heat, and can easily burn the food. It’s a good idea to invest in a quality skillet that will last for years. In the long run, this will pay off as you’ll likely save money you would have otherwise spent replacing cheap skillets more often. Plus, you’re more likely to cook when you have proper tools in the kitchen.
If you’re baking chicken in the oven, like this mustard chicken and veggies meal, you’ll want to use a baking sheet that is at least ½” deep. This prevents any accidental runoff and keeps all the goodness in the pan, and off the bottom of your oven. Lining the pan with a sheet of parchment paper can help make cleanup easier, and it also absorbs some of the extra grease and helps make the meat and vegetables a little crisper. For other oven baked chicken recipes, you can use a cast iron or oven-safe skillet.
How Do You Keep Roasted Chicken From Drying Out?
Have you ever been to a wedding or a banquet where you were served a dry piece of chicken that was lukewarm at best? It’s understandable when that happens in the catering world, where they are cooking for hundreds of people at once, but in your own kitchen, in your own home, that should never happen.
The secret to a juicy oven-roasted chicken recipe is as follows: Brine, Season, Bake, and Rest.
Brining the chicken isn’t a necessary step, but it is super simple, and you’ll see a big payoff in the form of an extra moist piece of meat. Brining is a process that infuses water into the meat, and is as easy as soaking your chicken in water that has a few tablespoons of salt mixed in. Place your meat in this watery solution for 20-30 minutes before cooking, and you’ll be on the road to a moist mealtime.
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After brining, pat the chicken dry and season it according to the recipe. This can be as simple as salt and pepper, or in the case of this mustard chicken and veggies recipe, it’s as easy as dipping it in a mixture of coconut aminos, pepper, and mustard.
Next, it’s baking time. For best results, bake the chicken uncovered until the internal temperature reaches 165° F. If you don’t have a meat thermometer, keep a close eye on the meat, and remove it when it is cooked through. Leaving it in the oven for too long is likely the number one reason why chicken dries out.
Finally, when the chicken is done cooking, let it rest for about five minutes before you dig in or cut it. Letting the meat rest allows the juices to redistribute. If you cut into it too soon, all of those juices will come pouring out...onto your plate..leaving you with a dry piece of meat. On the other hand, if you follow these simple steps, you’ll have a juicy piece of oven-roasted chicken. Pair this with an oven-roasted vegetable recipe, and you’ll have a meal that will make all your dreams come true.
If you like this mustard chicken and veggies recipe, be sure to check out our other favorite 8-Day Jumpstart recipes here, and be sure to look at all the resources we offer with the Xyngular 8-Day Jumpstart program, including our Ultimate Guide to the 8-Day Jumpstart, to see if it’s a good fit for you and your weight loss goals. You can also access all of our delicious Xyngular system recipes, including Keto and low carb recipes here. *
*Lose up to 15 pounds in 8 days. Lose an additional 1-2 pounds or more each week following the 8-day jump start. Results are not guaranteed and can vary.”
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