Baked Dijon Chicken

Ingredients:

For the Honey Dijon Sauce:

• 1/4 cup Dijon mustard

• 1/4 cup honey

• 2 tablespoons olive oil

• 2 cloves garlic, minced

• 1 teaspoon onion powder

• Salt and freshly ground black pepper, to taste

 

For the Sheet Pan:

• 4 boneless, skinless chicken breasts (about 1.5 lbs) 

 

• 1 lb fresh asparagus, woody ends trimmed off

• 1 tablespoon olive oil (for the asparagus)

• Optional: 1 lb baby red potatoes, halved (if you want a heartier meal)

 

Instructions:

1. Prep the Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.

2. Make the Sauce: In a mixing bowl, whisk together the Dijon mustard, honey, olive oil, minced garlic, onion powder, salt, and pepper. Reserve about 1/4 cup of this sauce for later.

3. Glaze the Chicken: Place the chicken breasts on the prepared baking sheet. (Place in a 400-degree oven for 15 minutes)

4. Prep the Asparagus: Break off the ends and coat with some olive oil and seasonings. After the chicken has baked for 15 minutes, take it out of the oven and place Asparagus on top, and coat with the remaining ¼ cup sauce you saved from earlier.

5. Bake: Place the pan in the oven and roast for 10 minutes (or until the chicken is mostly cooked through).

6. Glaze & Broil: Turn the oven to broil and cook for an additional 3–5 minutes until the chicken is slightly charred and the sauce caramelizes. (Optional – remove Asparagus.)

7. Serve: Check that the chicken's internal temperature reaches 165°F (74°C) with a thermometer before pulling it out of the oven. Let the chicken rest for a few minutes before slicing

450 calories-39 grams of protein-25 grams of carbs (entire meal with Red Potatoes)