Dinner

Balsamic Maple Chicken Skillet with Sweet Potatoes and Brussels Sprouts

This sweet and savoury all-in-one dish is as delicious as it is easy. Marinate the chicken prior to lock in the sweet flavour.

Prep Time

Servings

Marinade

1/4 cup balsamic vinegar (60 mL)

2 Tbsp maple syrup (30 mL)

1 Tbsp Dijon mustard (15 mL)

1 Tbsp canola oil (15 mL)

4 garlic cloves, crushed (4)

1/2 tsp salt (2 mL)

1/4 tsp pepper (1 mL)

Skillet

8 boneless, skinless chicken thighs (8)

1 medium onion, chopped (1)

2 small sweet potatoes, peeled, diced into ½ inch (2 cm) pieces (approx. 4 cups)

24 Brussels sprouts, trimmed, halved lengthwise (24)

1 Tbsp fresh thyme leaves, chopped (15 mL)

1/4 tsp salt (1 mL)

1/4 cup no-salt-added chicken broth or water (60 mL)

In a large bowl or re-sealable plastic bag, mix marinade ingredients until well combined. Add chicken thighs, coat with marinade, chill in refrigerator for 30 minutes.
Preheat oven to 400°F (200°C).
Heat 12” (30.5 cm) cast iron skillet over medium-high heat. Once hot, place marinated chicken thighs in skillet, set aside reserved marinade. Cook chicken thighs for about 5-6 minutes, flipping once, or until chicken is browned on both sides. Remove chicken from skillet to a plate and set aside.
Reduce heat to medium; add chopped onion and sauté for about 1-2 minutes. Add sweet potatoes and Brussels sprouts and continue to cook for another 2-3 minutes, or until vegetable soften slightly.
In a glass measuring cup, pour reserved marinade. Add enough chicken broth or water (about ¼ cup) to measure ½ cup of total liquid.
Return chicken to skillet. Add marinade reserve and fresh thyme to skillet, stir to coat ingredients.
Carefully place skillet in pre-heated oven. Cook for 25-30 minutes, or until vegetables are fork-tender and chicken is cooked through to an internal temperature of 165°F (74°C).
Serve warm.

Ingredients

Marinade

1/4 cup balsamic vinegar (60 mL)

2 Tbsp maple syrup (30 mL)

1 Tbsp Dijon mustard (15 mL)

1 Tbsp canola oil (15 mL)

4 garlic cloves, crushed (4)

1/2 tsp salt (2 mL)

1/4 tsp pepper (1 mL)

Skillet

8 boneless, skinless chicken thighs (8)

1 medium onion, chopped (1)

2 small sweet potatoes, peeled, diced into ½ inch (2 cm) pieces (approx. 4 cups)

24 Brussels sprouts, trimmed, halved lengthwise (24)

1 Tbsp fresh thyme leaves, chopped (15 mL)

1/4 tsp salt (1 mL)

1/4 cup no-salt-added chicken broth or water (60 mL)

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Canola-based biofuel reduces lifecycle greenhouse gas emissions by up to 90% compared to traditional diesel.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

Directions

In a large bowl or re-sealable plastic bag, mix marinade ingredients until well combined. Add chicken thighs, coat with marinade, chill in refrigerator for 30 minutes.
Preheat oven to 400°F (200°C).
Heat 12” (30.5 cm) cast iron skillet over medium-high heat. Once hot, place marinated chicken thighs in skillet, set aside reserved marinade. Cook chicken thighs for about 5-6 minutes, flipping once, or until chicken is browned on both sides. Remove chicken from skillet to a plate and set aside.
Reduce heat to medium; add chopped onion and sauté for about 1-2 minutes. Add sweet potatoes and Brussels sprouts and continue to cook for another 2-3 minutes, or until vegetable soften slightly.
In a glass measuring cup, pour reserved marinade. Add enough chicken broth or water (about ¼ cup) to measure ½ cup of total liquid.
Return chicken to skillet. Add marinade reserve and fresh thyme to skillet, stir to coat ingredients.
Carefully place skillet in pre-heated oven. Cook for 25-30 minutes, or until vegetables are fork-tender and chicken is cooked through to an internal temperature of 165°F (74°C).
Serve warm.

Nutritional Analysis

Calories

409

Total Fat

14 g

Saturated Fat

3.5 g

Cholesterol

206 mg

Sodium

660 mg

Carbohydrates

36.6 g

Fiber

7.3 g

Protein

41.3 g

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