Herbed Chicken and Squash

Gluten Free
Dairy Free
Health score
43%
Herbed Chicken and Squash
45 min.
4
452kcal

Suggestions


Discover the perfect harmony of flavors in this Herbed Chicken and Squash recipe, a wholesome and satisfying meal that caters to both gluten-free and dairy-free diets. In just 45 minutes, you can create a vibrant dish bursting with the warmth of roasted butternut squash, tender chicken, and sweet cipollini onions, making it an ideal lunch or dinner option.

The star of this dish is the succulent bone-in, skinless chicken breasts, marinated in a delightful apricot-mustard sauce enhanced with fresh rosemary, ginger, and garlic. This marinade not only adds layers of flavor but also helps to keep the chicken juicy and tender as it roasts to perfection. Each bite is a celebration of fragrant herbs and comforting spices, balanced beautifully with the natural sweetness of the roasted squash and onions.

Not only is this Herbed Chicken and Squash a feast for the senses, but it is also a nutritious choice, with a healthy caloric breakdown that provides a satisfying meal without sacrificing health. Suitable for busy weeknights or special gatherings, this dish is sure to impress your family and guests alike. So, gather your ingredients, preheat your oven, and get ready to create a delicious and colorful meal that will warm both body and soul!

Ingredients

  • tablespoons apricot preserves 
  • teaspoons balsamic vinegar divided
  • 0.5 teaspoon pepper black divided freshly ground
  • pound butternut squash cubed peeled seeded
  • 2.5 pounds chicken breast bone-in skinless
  • teaspoons dijon mustard 
  • tablespoons rosemary leaves fresh divided chopped for garnish
  • clove garlic chopped
  • teaspoons ginger chopped
  • teaspoons olive oil divided
  • teaspoon salt divided
  • 0.8 pound onion sweet halved

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Position rack in lower third of oven; heat oven to 400°F. Season chicken with 1 tablespoon chopped rosemary, 1/2 teaspoon salt and 1/4 teaspoon black pepper. In a bowl, toss squash with 1 teaspoon oil. In a second bowl, toss onions with 2 teaspoons vinegar and remaining 1 teaspoon oil. Coat a rimmed sheet pan with cooking spray.
  2. Place chicken on pan bone side up; spread squash and onion in a single layer around chicken; sprinkle vegetables with remaining 1 tbsp chopped rosemary, 1/2 teaspoon salt and 1/4 teaspoon black pepper; roast 15 minutes. In second bowl, combine preserves, mustard, ginger, garlic and remaining 1 teaspoon vinegar. Flip chicken and brush with apricot-mustard sauce; turn veggies; roast until chicken's internal temperature reaches 165°F, 10 to 15 minutes more. Divide chicken and veggies among 4 plates; garnish each with a sprig of rosemary.
  3. Self

Nutrition Facts

Calories452kcal
Protein55.72%
Fat19.53%
Carbs24.75%

Properties

Glycemic Index
39.75
Glycemic Load
0.45
Inflammation Score
-10
Nutrition Score
34.726086870484%

Flavonoids

Catechin
0.03mg
Epicatechin
0.03mg
Epigallocatechin 3-gallate
0.07mg
Naringenin
0.25mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.98mg
Myricetin
0.98mg
Quercetin
12.39mg

Nutrients percent of daily need

Calories:451.99kcal
22.6%
Fat:9.71g
14.93%
Saturated Fat:1.95g
12.18%
Carbohydrates:27.68g
9.23%
Net Carbohydrates:24.27g
8.83%
Sugar:11.73g
13.03%
Cholesterol:181.44mg
60.48%
Sodium:954.53mg
41.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.32g
124.64%
Vitamin A:12193.07IU
243.86%
Vitamin B3:31.08mg
155.42%
Selenium:92.89µg
132.7%
Vitamin B6:2.43mg
121.36%
Phosphorus:661.98mg
66.2%
Vitamin B5:4.6mg
46.04%
Potassium:1582.25mg
45.21%
Vitamin C:32.69mg
39.62%
Magnesium:123.94mg
30.98%
Vitamin B1:0.34mg
22.45%
Manganese:0.41mg
20.67%
Vitamin B2:0.33mg
19.42%
Vitamin E:2.5mg
16.69%
Folate:63.06µg
15.76%
Fiber:3.41g
13.64%
Zinc:1.98mg
13.17%
Iron:2.31mg
12.81%
Copper:0.23mg
11.5%
Calcium:96.38mg
9.64%
Vitamin B12:0.57µg
9.45%
Vitamin K:3.73µg
3.56%
Vitamin D:0.28µg
1.89%
Source:Epicurious