Honey-Mustard Roasted Chicken and Squash

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Honey-Mustard Roasted Chicken and Squash
60 min.
4
485kcal

Suggestions


Indulge in the delightful flavors of our Honey-Mustard Roasted Chicken and Squash, a dish that perfectly balances health and taste. This gluten-free and dairy-free recipe is not only very healthy but also a feast for the senses, making it an ideal choice for lunch or dinner. With a health score of 59, you can enjoy a satisfying meal without the guilt.

Imagine succulent bone-in chicken breasts, marinated in a luscious honey-mustard dressing, roasted to perfection alongside tender butternut squash and vibrant red onion. The addition of sugar snap peas adds a delightful crunch, making every bite a burst of flavor. This dish is not just about taste; it’s a wholesome meal that packs in protein, healthy fats, and carbohydrates, all while keeping the calorie count at a reasonable 485 kcal per serving.

Ready in just 60 minutes, this recipe is perfect for busy weeknights or a cozy weekend dinner. The aromatic blend of dried rosemary and garlic powder elevates the dish, filling your kitchen with an irresistible scent as it bakes. Whether you’re cooking for family or entertaining friends, this Honey-Mustard Roasted Chicken and Squash is sure to impress and satisfy. So, roll up your sleeves and get ready to create a meal that’s as nutritious as it is delicious!

Ingredients

  • lb butternut squash peeled cut into 1-inch cubes (4 cups)
  •  chicken breast bone-in skinless
  • 0.5 teaspoon rosemary dried crushed
  • 0.3 teaspoon garlic powder 
  • 0.8 cup dijon honey mustard reduced-fat
  • medium onion red cut into 8 wedges
  • 0.5 teaspoon salt 
  • cups sugar snap peas frozen (from 1-lb bag)

Equipment

  • bowl
  • frying pan
  • oven
  • roasting pan
  • kitchen thermometer

Directions

  1. Heat oven to 425F. Spray shallow roasting pan with cooking spray.
  2. Place chicken in pan; arrange squash and onion around chicken.
  3. In small bowl, mix dressing, salt, rosemary and garlic powder.
  4. Brush chicken and vegetables with about half of the dressing mixture.
  5. Bake uncovered 20 minutes.
  6. Remove from oven. Stir vegetables; add sugar snap peas to pan.
  7. Brush chicken and vegetables with remaining dressing mixture.
  8. Return to oven; bake 20 to 25 minutes longer or until thermometer inserted in center of thickest part of breasts reads 170F, and vegetables are tender. If desired, garnish with fresh herb sprigs.

Nutrition Facts

Calories485kcal
Protein44.21%
Fat11.89%
Carbs43.9%

Properties

Glycemic Index
25.5
Glycemic Load
0.58
Inflammation Score
-10
Nutrition Score
40.527825987857%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:485.32kcal
24.27%
Fat:6.21g
9.55%
Saturated Fat:1.36g
8.51%
Carbohydrates:51.6g
17.2%
Net Carbohydrates:45.3g
16.47%
Sugar:17.46g
19.4%
Cholesterol:144.64mg
48.21%
Sodium:798.53mg
34.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.95g
103.91%
Vitamin A:24709.81IU
494.2%
Vitamin B3:26.62mg
133.1%
Vitamin B6:2.16mg
107.84%
Selenium:73.98µg
105.69%
Vitamin C:81.78mg
99.13%
Phosphorus:584.17mg
58.42%
Potassium:1775.09mg
50.72%
Vitamin B5:4.53mg
45.3%
Magnesium:150.56mg
37.64%
Manganese:0.65mg
32.49%
Vitamin B1:0.46mg
30.56%
Vitamin E:3.89mg
25.95%
Fiber:6.3g
25.2%
Folate:96.21µg
24.05%
Iron:3.52mg
19.54%
Vitamin B2:0.32mg
18.72%
Calcium:148.05mg
14.8%
Vitamin K:15.31µg
14.58%
Copper:0.28mg
13.75%
Zinc:1.84mg
12.25%
Vitamin B12:0.45µg
7.53%
Vitamin D:0.23µg
1.51%