## Chicken, Apple & Brussels Sprout Sheet Pan Dinner: A Delicious & Easy Recipe
Sheet pan dinners are a weeknight hero! They’re quick, easy to clean up, and incredibly versatile. This **Chicken, Apple & Brussels Sprout Sheet Pan Dinner** is no exception. It’s a flavorful combination of savory chicken, sweet apples, and slightly bitter Brussels sprouts, all roasted to perfection on a single pan. The beauty of this recipe lies in its simplicity and the wonderful harmony of flavors. The sweetness of the apples complements the earthiness of the Brussels sprouts, while the chicken provides a hearty and satisfying protein. This dish is also packed with nutrients, making it a healthy and delicious option for the whole family.
This recipe is perfect for busy weeknights, meal prepping, or even a casual weekend dinner. The preparation time is minimal, and the oven does most of the work. Plus, it’s easily adaptable to your personal preferences and dietary needs. Feel free to swap out the chicken for turkey sausage, add other vegetables like sweet potatoes or butternut squash, or adjust the seasonings to your liking. Let’s dive in!
### Why You’ll Love This Sheet Pan Dinner
* **Easy Cleanup:** One pan means minimal dishes to wash. Who doesn’t love that?
* **Quick and Convenient:** Minimal prep time and a simple cooking process make it ideal for busy weeknights.
* **Healthy and Nutritious:** Packed with protein, fiber, and essential vitamins and minerals.
* **Flavorful and Delicious:** The combination of sweet, savory, and slightly bitter flavors creates a delightful taste experience.
* **Versatile and Adaptable:** Easily customizable to your preferences and dietary needs.
### Ingredients You’ll Need
* **Chicken:** 1.5-2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes (or chicken thighs for a richer flavor)
* **Brussels Sprouts:** 1 pound, trimmed and halved (or quartered if large)
* **Apples:** 2 medium apples (such as Honeycrisp, Gala, or Fuji), cored and chopped into 1-inch pieces
* **Red Onion:** 1 medium red onion, cut into wedges
* **Olive Oil:** 3 tablespoons
* **Apple Cider Vinegar:** 1 tablespoon
* **Dijon Mustard:** 1 tablespoon
* **Maple Syrup (or Honey):** 1 tablespoon (optional, for extra sweetness)
* **Dried Thyme:** 1 teaspoon
* **Dried Rosemary:** 1/2 teaspoon
* **Garlic Powder:** 1/2 teaspoon
* **Salt:** 1/2 teaspoon (or to taste)
* **Black Pepper:** 1/4 teaspoon (or to taste)
* **Optional Garnishes:** Fresh parsley, chopped nuts (pecans or walnuts), crumbled goat cheese
### Equipment You’ll Need
* **Large Sheet Pan:** A standard 12×17 inch sheet pan is ideal.
* **Mixing Bowl:** For tossing the ingredients with the marinade.
* **Cutting Board:** For prepping the vegetables and chicken.
* **Knife:** For chopping.
* **Measuring Spoons:** For measuring the seasonings.
### Step-by-Step Instructions
Follow these simple steps to create your delicious Chicken, Apple & Brussels Sprout Sheet Pan Dinner:
**1. Prepare the Chicken and Vegetables:**
* Preheat your oven to 400°F (200°C). Make sure your oven rack is in the middle position.
* Wash and dry the chicken breasts. Cut them into 1-inch cubes. If you’re using chicken thighs, trim any excess fat and cut them into similar-sized pieces.
* Trim the Brussels sprouts by removing the tough outer leaves and cutting off the stem end. Halve or quarter them, depending on their size. You want them to be roughly the same size so they cook evenly.
* Core the apples and chop them into 1-inch pieces. Don’t peel them – the skin provides extra fiber and nutrients, and it adds a nice texture to the dish. Choose apples that hold their shape well during cooking, like Honeycrisp, Gala, or Fuji.
* Peel and cut the red onion into wedges. The red onion adds a beautiful color and a slightly sweet and pungent flavor to the dish.
**2. Make the Marinade:**
* In a large mixing bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup (if using), dried thyme, dried rosemary, garlic powder, salt, and black pepper. This marinade will infuse the chicken and vegetables with flavor and help them to brown beautifully in the oven. The apple cider vinegar adds a touch of tanginess, while the Dijon mustard provides a savory depth.
**3. Combine Ingredients and Toss:**
* Add the cubed chicken, halved/quartered Brussels sprouts, chopped apples, and red onion wedges to the mixing bowl with the marinade. Toss everything together until all the ingredients are evenly coated. Make sure the chicken and vegetables are well-distributed in the marinade so they can absorb all the flavors.
**4. Arrange on the Sheet Pan:**
* Spread the mixture in a single layer on the prepared sheet pan. Avoid overcrowding the pan, as this can cause the ingredients to steam instead of roast. If necessary, use two sheet pans. Evenly distributing the ingredients ensures that they all cook properly and develop a nice, caramelized crust.
**5. Roast in the Oven:**
* Roast in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender and slightly browned. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to check for doneness.
* Halfway through the cooking time (around 15 minutes), toss the ingredients on the sheet pan to ensure even browning. This will help prevent any one part of the dish from burning.
**6. Serve and Enjoy:**
* Once the chicken is cooked through and the vegetables are tender, remove the sheet pan from the oven. Let it rest for a few minutes before serving. This allows the juices to redistribute, resulting in a more flavorful and tender dish.
* Garnish with fresh parsley, chopped nuts (such as pecans or walnuts), or crumbled goat cheese, if desired. These optional garnishes add extra flavor, texture, and visual appeal to the dish.
* Serve immediately and enjoy your delicious Chicken, Apple & Brussels Sprout Sheet Pan Dinner! You can serve it as a complete meal or pair it with a side of quinoa, rice, or roasted sweet potatoes for a more substantial meal.
### Tips and Variations
* **Chicken Thighs:** For a richer and more flavorful dish, substitute chicken thighs for chicken breasts. Chicken thighs tend to be more forgiving and stay moist during cooking.
* **Different Vegetables:** Feel free to add other vegetables to the sheet pan, such as sweet potatoes, butternut squash, broccoli, or carrots. Adjust the cooking time accordingly, as some vegetables may take longer to cook than others.
* **Sausage:** For a different protein option, try using sliced Italian sausage or chicken sausage. Adjust the cooking time as needed.
* **Spice it Up:** Add a pinch of red pepper flakes to the marinade for a touch of heat.
* **Lemon Juice:** A squeeze of fresh lemon juice at the end of cooking can brighten the flavors and add a refreshing touch.
* **Balsamic Glaze:** Drizzle with balsamic glaze after roasting for a touch of sweetness and acidity.
* **Make it Vegetarian:** Replace the chicken with tofu or tempeh for a vegetarian option. Marinate the tofu or tempeh in the same marinade as the chicken.
* **Meal Prep:** This sheet pan dinner is perfect for meal prepping. Simply cook the dish according to the instructions and store it in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave before serving.
* **Ensure Even Cooking:** Cut the chicken and vegetables into uniform sizes. This helps everything cook evenly and at the same rate. Uneven sizes can lead to some pieces being overcooked while others are undercooked.
* **Don’t Overcrowd the Pan:** Overcrowding the sheet pan can cause the ingredients to steam instead of roast. This will result in a less flavorful and less crispy dish. If necessary, use two sheet pans to ensure that the ingredients have enough space to roast properly.
* **Use Parchment Paper:** Line the sheet pan with parchment paper for even easier cleanup. Parchment paper prevents the ingredients from sticking to the pan and makes cleanup a breeze.
* **Adjust Seasonings:** Taste the marinade before adding the chicken and vegetables and adjust the seasonings to your liking. You may want to add more salt, pepper, or other spices depending on your preferences.
* **Add Nuts at the End:** If you are adding nuts, such as pecans or walnuts, add them during the last few minutes of roasting to prevent them from burning.
### Serving Suggestions
This Chicken, Apple & Brussels Sprout Sheet Pan Dinner is a complete and satisfying meal on its own. However, here are some serving suggestions to elevate your dining experience:
* **Serve over Quinoa or Rice:** These grains provide a hearty base for the sheet pan dinner and help to absorb the delicious sauce.
* **Serve with a Side Salad:** A simple green salad with a light vinaigrette provides a refreshing contrast to the roasted flavors.
* **Serve with Roasted Sweet Potatoes:** Roasted sweet potatoes add a touch of sweetness and complement the other flavors in the dish.
* **Serve with Crusty Bread:** Crusty bread is perfect for soaking up the delicious sauce from the sheet pan.
* **Top with a Dollop of Greek Yogurt:** Greek yogurt adds a creamy and tangy element to the dish.
### Nutritional Information (Approximate)
(Per serving, based on 4 servings)
* Calories: Approximately 400-450
* Protein: 30-35 grams
* Fat: 20-25 grams
* Carbohydrates: 25-30 grams
* Fiber: 5-7 grams
*Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.*
### Storing Leftovers
* **Refrigerator:** Store leftover Chicken, Apple & Brussels Sprout Sheet Pan Dinner in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat in the oven at 350°F (175°C) until heated through, or microwave on medium power until warmed. You can also reheat the dish in a skillet over medium heat.
### Conclusion
This **Chicken, Apple & Brussels Sprout Sheet Pan Dinner** is a delicious, easy, and healthy meal that’s perfect for any occasion. The combination of sweet, savory, and slightly bitter flavors creates a delightful taste experience that will leave you wanting more. With minimal prep time and easy cleanup, it’s the perfect solution for busy weeknights. So, gather your ingredients, preheat your oven, and get ready to enjoy a fantastic sheet pan dinner! This recipe is a guaranteed crowd-pleaser, so don’t hesitate to share it with your friends and family. Enjoy!