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Sheet-Pan Maple Miso Chicken and Sweet Potatoes


News flash: Miso paste isn’t just for making soup anymore. Shake up your boring dinner routine with the weirdly delicious flavor combination of miso and maple (seriously, how does that even work?) roasted together on one single sheet pan.MORE+LESS-

Updated November 15, 2019

4

tablespoons butter, melted

2

tablespoons reduced-sodium soy sauce

1/4

teaspoon crushed red pepper flakes

2

medium sweet potatoes (about 3/4 lb), cut into fourths or sixths

1

medium red bell pepper, cut into thin strips

1

package (20 oz) boneless skinless chicken thighs

1

tablespoon white miso paste

1

tablespoon real maple syrup

1/4

cup sliced green onions

1/4

cup chopped fresh cilantro leaves

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  • 1

    Heat oven to 425°F. Spray 18x13x1-inch pan with cooking spray. In large bowl, mix 2 tablespoons of the melted butter, 1 tablespoon of the soy sauce and the pepper flakes. Add sweet potatoes and bell pepper; toss to coat. Transfer to pan in single layer. Do not clean bowl. Mix remaining 2 tablespoons melted butter and 1 tablespoon soy sauce in bowl; add chicken, and toss to coat. Add chicken to pan with vegetables. Roast 20 minutes.

  • 2

    In small bowl, mix miso and maple syrup; brush over tops of chicken; continue to roast 10 to 15 minutes or until juice of chicken is clear when thickest part is cut (at least 165°F) and potatoes are fork-tender.

  • 3

    Spoon pan juices over chicken. Top with green onions and cilantro; serve with lime wedges.

Expert Tips

  • Maple and miso might sound like a strange combination, but the two flavors actually play really well together. Maple is subtle and relaxed, letting miso maintain its alpha status. While plain sweeteners will temper miso just fine, maple eases into the miso flavor profile and works like a secret weapon, adding laid-back sweetness without taking over.

Nutrition Facts

Serving Size: 1 Serving
Calories
380
Calories from Fat
170
% Daily Value
Total Fat
18g
28%
Saturated Fat
9g
46%
Trans Fat
1/2g
Cholesterol
165mg
56%
Sodium
690mg
29%
Potassium
600mg
17%
Total Carbohydrate
20g
7%
Dietary Fiber
3g
12%
Sugars
8g
Protein
32g
Vitamin A
210%
210%
Vitamin C
35%
35%
Calcium
6%
6%
Iron
15%
15%
Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.


Sheet Pan Maple Chicken and Sweet Potatoes

With its beautifully burnished skin, this Smoky Maple Chicken and Sweet Potatoes is a dish best served ANYTIME! Savory, Sweet, Smoky, Salty, Tangy! It’s all there! Marinate first, then an hour is more than you need, fridge to table!

I love a quick and flavorful Sheet Pan meal, don’t you? And when it’s good enough to serve to company? And has everything I love? All the better! Smoky Maple Chicken and Sweet Potatoes is my new favorite sheet pan dinner. It has everything I crave these days: it’s smoky, sweet, tangy with hint of spicy flavor an array of textures from the tender, juicy chicken, to the slight crisp of the skin and lovely pillowy sweet potatoes, then sauce drizzled over everything. And, seriously – listen up – just spritz a healthy squeeze of fresh lemon over it all, and, I swear: Magic. Happens. Here! That lemon adds so much YUM! to the party! It’s THAT GOOD!

Did I mention that this all happens in under an hour?

Of course, you’ll need to marinade the chicken beforehand. 2 hours, 4 hours, 12 hours. Whatever time you have. I marinated mine in the morning, so maybe 8 hours. Just mix and shake up a few ingredients and marinate the chicken thighs in a zip-top bag or shallow dish.

So, make this Maple Chicken Thighs and Sweet Potatoes Sheet Pan dinner! And, let me know if you love it like we did! And, are there any dinners you cook on a sheet pan you especially love?

Looking for other Chicken Recipes? Don’t miss these:


Sheet Pan Chicken and Sweet Potatoes with Maple Glazed Pecans

Do I have your attention with &ldquosheet pan&rdquo at the beginning of this recipe? I know I always stop to look whenever I see it because let&rsquos be honest, cleaning up just 1 baking sheet for dinner is pretty much the best thing ever.

Also, is there anything better than a crispy golden brown chicken thigh when it comes to dinner?

Ok, maybe an entire crispy piri piri chicken sheet pan dinner, that one is neck and neck with these maple mustard chicken thighs.

*This post is sponsored by the American Pecan Council. All content and opinions are my own.

Ok, so I&rsquom not wishing summer away with this recipe. I need that to be clear.

I know you see things like sweet potatoes and cinnamon in a recipe and think &ldquofall&rdquo but let it be known my fruit bowl is still filled with peaches, there are tomatoes sitting on my window sill and we&rsquore still buying a monster sized watermelon every week as &ldquodessert&rdquo.

Can we all just agree to savor summers bounty while it&rsquos here?

Please? (looking at you, PSL pushers).

In brainstorming what I wanted to use these gorgeous American Pecans in these are just the flavors that came to mind, it&rsquos not an attempt to usher in fall prematurely.

I&rsquom also on a major maple kick after visiting Woodstock, VT last month using it in everything I possibly can.

Speaking of pecans, let&rsquos talk about them a little.

In my house there&rsquos a container filled with them all year round (store shelled pecans in an airtight container in the fridge to preserve their flavor!) but I think lots of people only think of them as a holiday nut.

Hopefully I can change your mind on that!

A cool little fact to start: pecans are the only native major tree nut indigenous to the United States, harvested in over a dozen southern states.

Kinda makes sense now why pecan pie is so synonymous with a slice of Americana, right?

They&rsquore also super nutritious and versatile.

My goal with this sheet pan chicken and sweet potatoes is to show off that versatility in an easy dinner dish that&rsquos packed with sweet savory flavors that complement the pecan perfectly as everything roasts and melds together.

Ulysses is king of throwing them on salads and growing up.

My dad was king of eating them straight out of the bag/container.

While both of those are totally acceptable pecan eating options, I&rsquom much more down for that toasted, almost candied-like flavor they get when tossed with the simple maple mustard dressing in this sheet pan dinner.

As they roast, they take on a deeper toasted flavor with hints of that cinnamon and nutmeg but still stand their savory ground thanks to the dijon mustard.

There&rsquos just enough maple syrup to create an irresistible sticky sweet coating on everything in the sheet pan, not just the pecans.

And if you love the combination of maple syrup and mustard, try this sheet pan maple mustard chicken with fall vegetables too!

I also really love the texture the pecans bring to this dish.

That crunch in contrast to the moist chicken and tender sweet potatoes is exactly what you need to balance each bite.

From a nutritional standpoint, pecans bring primarily &ldquogood&rdquo monounsaturated fats to the meal (compared to other tree nuts they&rsquore among one of the lowest in carbs nuts which I love because that obviously means I can eat more potatoes), provide plant protein and 3g of dietary fiber per serving*.

I bet you&rsquore surprised all that is hidden behind their sweet flavor and buttery texture, almost seems to good to be true, right?

*Serving size = 1 ounce or about 19 halves

They&rsquore a pretty impressive little nut!

When I do sheet pan dinners like these Cornish game hens, this Mediterranean roasted lamb, or, this turmeric salmon there&rsquos usually a vegetable to round out the meal or two even like with this easy sheet pan meal prep tofu recipe and these sheet pan pork chops.

With this chicken and sweet potato dinner though, I thought a simple salad would be best as it&rsquos already pretty balanced across the major macronutrients: protein, carbohydrates and fats.

My recommendation is a simple caesar salad (maybe this kale caesar or this baby kale salad) &ndash both are easy to prepare while the chicken does its thing in the oven.


HOW TO COOK ONE-PAN ROASTED CHICKEN, BROCCOLI & SWEET POTATOES

This easy one-pot dinner idea doesn&rsquot take a ton of effort on your part. Plus, if you line the baking sheet with parchment paper or foil clean-up, is even easier. To start, you will need to dice up the sweet potatoes and add them to the baking sheet with salt, pepper, and olive oil.

Bake the sweet potatoes and start preparing the chicken by mixing it in the seasonings, olive oil, and lemon juice.

Once the sweet potatoes are finished, you will need to remove them from the oven and add the chicken and broccoli. Add a drizzle of olive oil and another dash of salt and pepper.

Once you have baked it until the chicken is done, then place it in the broiler for a couple of minutes. This will hold in the moisture of the chicken and add a beautiful golden brown color to the top.

If you are meal prepping, you need to let the chicken cool, then slice it and divide everything into 4 containers. It&rsquos SO EASY, and you can quickly microwave it for a couple of minutes and serve.


50 Best Sheet Pan Dinners That Come Together So Quickly

There's a reason sheet pan recipes are the biggest dinner trend of the year: They're the best, easiest possible way to feed a family&mdashwith barely any clean-up! Ree Drummond fell in love with the idea of sheet pan meals the first time she tried one. "Once I discovered that you could throw everything on a sheet pan and cook the whole meal together, I was hooked for life," she says.

Every easy dinner idea we've compiled here is short on effort, but big on flavor. Using just one baking sheet, you'll be able to whip up your main course, plus sides to match&mdashlike Ree's Sheet-Pan Cajun Chicken and Corn, for instance, with corn, peppers, and chicken.

Because all of the cooking happens in one place with these recipes, you'll find that the flavors of the vegetables and meat meld in delicious ways. Of course, you don't have to include a protein: We've included several vegetarian-friendly sheet pan dinner ideas, including a sheet pan pizza (how genius is that?) with a super-quick dough. There's also a balsamic herb sheet pan dinner on our list that's loaded with so many colors and textures, the meat lovers in your squad won't even know what they're missing.


Watch the video: Maple Miso Wedges - maple syrup u0026 miso paste recipe! (September 2021).