Pecan Crusted Chicken with Butternut Squash

The chicken in this sheet pan meal is the “star of the show.” Instead of simple egg wash, I’ve added some Dijon mustard and a dab of honey for even more flavor before breading the chicken in breadcrumbs and chopped pecans for maximum texture. The Brussels sprouts and butternut squash are roasted right alongside the chicken as the perfect way to complete this nutrient-dense and fiber-filled meal.

Prep Time
15 mins

Cook Time
20 mins

Serves
2

INGREDIENTS

Olive oil spray

1 large egg

1 tablespoon Dijon mustard

1 teaspoon honey

1/3 cup gluten-free breadcrumbs

1/4 cup finely chopped pecans

2 boneless, skinless chicken breasts (about 6-ounces each)

3 cups chopped butternut squash

3 cups Brussels sprouts, halved

1/2 teaspoon ground cinnamon

1/4 teaspoon garlic powder

Salt and pepper

DIRECTIONS

Preheat oven to 425°F. Line a sheet pan with aluminum foil and spray with olive oil spray.

In a shallow bowl, whisk together egg, Dijon mustard, and honey. In a separate bowl, combine breadcrumbs and chopped pecans.

Coat both sides of the chicken breasts in the egg mixture and then press into the breadcrumbs and pecans to create an even crust. Transfer to the prepared sheet pan and spray with a light coating of olive oil spray.

Arrange the butternut squash and Brussels sprouts on the sheet pan in a single layer and spray with olive oil spray. Season the squash with the ground cinnamon and the Brussels sprouts with the garlic powder. Lightly season all with salt and pepper.

Bake 20–22 minutes, flipping chicken and tossing vegetables halfway through, just until chicken is cooked throughout. For even more color on the chicken and vegetables, set the oven to broil in the last 2 minutes of cooking. 6 Serve chicken alongside or over top of the squash and Brussels sprouts.

Mona’s Tips: Small chicken breasts (about 3⁄4-inch thick) work best for this recipe. Many chicken breasts these days are approaching 12 ounces each, so I like to ask my butcher to cut them in half horizontally.

Ingredient Insider: Butternut squash makes a great, low-calorie, alternative to higher-carb side dishes like potatoes.

Calories per serving: 485 ∙ Fat: 12g ∙ Net Carbs: 38.5g ∙ Fiber: 11.5g ∙ Sugars: 6g ∙ Protein: 50g