Honey Mustard Chicken and Sweet Potatoes
A flavorful sheet-pan dinner featuring honey-mustard marinated chicken and roasted sweet potatoes.
Ingredients
Marinade
- 1/3 cup Mustard (Grey Poupon Dijon preferred) Substitute: whole-grain mustard for texture or yellow mustard for milder flavor.
- 1/3 cup Yogurt (Fage non-fat Greek) Substitute: plain Greek yogurt full-fat for richer mouthfeel.
- 1/4 cup Olive oil Substitute: avocado oil for higher smoke point.
- 1/3 cup Honey Substitute: maple syrup for a deeper caramel note.
- 1/4 cup Lemon juice Substitute: apple cider vinegar for sharper acidity.
- 1 tsp Garlic powder Substitute: 2 cloves minced garlic for fresher garlic flavor.
- 1.5 tsp Salt Adjust to taste; start lower for low-sodium diets.
- 1/2 tsp Pepper Freshly cracked black pepper improves aroma.
- 1/2 tsp Dried thyme Substitute: fresh thyme sprigs for brighter herb notes.
- 1 tsp Cornstarch Helps thicken the sauce when roasted.
Main Ingredients
- 2 lb Chicken breast, cubed Use boneless, skinless for even cooking; thighs are an alternative.
- 5 cups Sweet potato, diced Smaller dice ensures they soften through roasting.
- 5 cups Cauliflower Choose even-sized florets for uniform roast.
- 2.5 tbsp Olive oil for veggies Season vegetables separately for optimal caramelization.
- 1.25 tsp Salt for veggies Season to taste; consider coarse salt for crunch.
- 3/4 tsp Smoked paprika Adds smoky warmth; regular paprika works too.
- 1.25 cups Cheddar, freshly grated Freshly grating from the block melts better than pre-shredded.
- 1/3 cup Green onions, sliced Use both white and green parts for texture and color.
- As needed Cooked jasmine or brown rice Serve immediately over rice for a complete meal.
Instructions
Marinade Preparation
- Combine the mustard, yogurt, olive oil, honey, lemon juice, garlic powder, salt, pepper, and dried thyme in a medium bowl.
- Whisk the cornstarch into the marinade until fully incorporated and smooth.
- Toss the cubed chicken into the bowl and coat thoroughly, pressing marinade onto each cube for even flavor.
- Marinate the chicken in the refrigerator for at least 20 minutes, up to 2 hours, for better flavor penetration.
Vegetable Preparation
- Preheat the oven to 425°F to encourage caramelization and quick cooking.
- Toss the diced sweet potatoes and cauliflower with olive oil, salt, and smoked paprika in a large bowl.
- Spread the vegetables in a single layer on a rimmed baking sheet for even roasting and browning.
Roasting and Finishing
- Roast the vegetables for 15 minutes until they begin to soften and color at the edges.
- Remove the pan from the oven, add marinated chicken cubes evenly across the pan, and return to the oven for 12 to 15 minutes.
- Check the internal temperature of the chicken with an instant-read thermometer; it should read 165°F for safe doneness.
- Sprinkle cheddar evenly over the hot chicken and vegetables and return the pan to the oven for 2 to 3 minutes to melt the cheese.
- Remove the pan, scatter green onions over the dish, and rest for 3 minutes before serving.
Notes
Tips: Cube chicken into uniform pieces for even cooking. Grate cheddar just before using for better melting. Marinate the chicken for at least 20 minutes for enhanced flavor.