Fall is here! And so are fall flavored dinner dishes! I’m so excited to share with you my step-by-step Maple Chicken Recipe, inspired by a recipe found on Better Home and Garden’s website. This recipe was so easy to make and I am excited to eat the leftovers for my lunches this week. The mix of maple syrup, butter, and some pepper gave the chicken excellent flavor. I cooked the chicken on medium low heat to make it extra tender – exactly how my Grandma taught me. Of course, I had to have a fall veggie as a side to this dish. What could be better than roasted Brussels Sprouts?! Brussels sprouts have a bad rap of being tasteless, mushy, and well, just gross. However, if you roast them in the oven with olive oil, pepper and just a dash of salt, your taste buds will thank you!
Simple Ingredients for Maple Chicken and Brussels Sprouts
You will need the cook the rice, the Brussels Sprouts, then the chicken.
Before you get started. Please preheat the oven to 400 degrees F.
Maple Chicken Step-by-step recipe
Step 1: The Grain
While the oven is preheating, start cooking. Prepare the rice according to the directions on the package. You can certainly use quinoa for extra fiber and protein, or pasta. I used brown basmati rice!
Step 2: The Veggie
While the rice is cooking, prepare the Brussels sprouts. Wash the Brussels sprouts and cut them in half. You can also cut them in fourths if you prefer. Season with olive oil, salt and pepper. If you have fresh thyme, I would recommend you put that on as well. Spread out the Brussels sprouts on a baking sheet and roast in the oven for 20 minutes.
Time to start cooking the chicken:
Step 3: The Protein
Because you might like chicken without breading; you can skip this step if you would like. I lightly breaded the chicken with a little bit of flour. I put some flour on a plate and then dipped both sides of the chicken in the flour.
Step 4: Cook the Chicken
Next, heat 2 tablespoons of butter (or olive oil) in a pan on medium-low heat with 1/4 cup maple syrup. Cook the chicken, covered, for about 7 minutes on both sides. Most noteworthy, make sure it’s cooked to an internal temperature to 165 degrees F.
Step 5: Enjoy!
If you want to learn more about how to make food simple again, schedule a meeting with one of our nutrition professionals at 301-474-2499 or click here.
Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients. Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and Taste the Sweet Rebellion: Rebel against dieting.