Easy One-Pan Maple Dijon Chicken and Veggies: A Healthy Weeknight Winner

Looking for a hassle-free dinner that doesn't compromise on nutrition or taste? This sheet pan chicken and vegetable recipe combines lean protein with fiber-rich vegetables, all tied together with a sweet and tangy maple Dijon glaze. Perfect for busy professionals who want to maintain optimal health without spending hours in the kitchen.

The Power of Simple, Wholesome Ingredients

When it comes to nutritious cooking, sometimes less is more. This recipe features lean chicken breast for protein, cruciferous vegetables packed with vitamins and minerals, and a naturally sweetened glaze that transforms simple ingredients into a memorable meal.

What You'll Need

Main Ingredients

• 1.5 pounds chicken breast
• 1-2 cups broccoli, chopped
• 1-2 cups Brussels sprouts, halved
• 1-2 tablespoons Dijon mustard
• Salt and pepper to taste

Maple Dijon Glaze

• 1/4 cup olive oil
• 1/4 cup maple syrup
• 1/4 cup apple cider vinegar
• 2 tablespoons Dijon mustard
• Salt, pepper, and oregano to taste

Step-by-Step Instructions

1. Preheat your oven to 400°F and line two baking sheets with foil
2. Arrange prepared vegetables on one sheet and chicken on the other
3. Spread a thin layer of Dijon mustard directly on the chicken breasts
4. Whisk together all glaze ingredients until well combined
5. Drizzle glaze over both the chicken and vegetables
6. Season everything with additional salt and pepper
7. Start by roasting vegetables for 15 minutes
8. Add chicken to the oven and continue cooking both for 15 more minutes
9. Ensure chicken reaches 165°F internal temperature before serving

Health Benefits Worth Noting

This meal delivers a powerful nutritional punch. The cruciferous vegetables (broccoli and Brussels sprouts) are rich in cancer-fighting compounds and fiber. Chicken breast provides lean protein essential for muscle maintenance and recovery, while the olive oil-based glaze offers healthy fats and antioxidants.

Meal Prep Tips

Want to streamline your weekly meal prep? Here are some pro tips:

• Prep vegetables in advance and store in airtight containers
• Double the glaze recipe and save half for future use
• Use pre-cut vegetables when time is tight
• Store leftovers for up to 3 days in the refrigerator

Customization Options

Make this recipe work for your specific dietary needs:

• Swap chicken breast for thighs if you prefer
• Add root vegetables like sweet potatoes or carrots for more variety
• Adjust maple syrup amount to control sweetness
• Double the vegetables for an extra nutrient boost

Remember, healthy eating doesn't have to be complicated. This sheet pan dinner proves that with just a few quality ingredients and smart preparation, you can create a meal that supports your journey to optimal health.

Want more quick, nutritious recipes? Follow our blog for weekly inspiration and practical tips for maintaining a healthy lifestyle!

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Customizable Taco Bowls

Your weekday lunches just got a whole lot more exciting! These taco bowls are perfect for meal prep, making it easy to have nutritious, flavorful options ready for your busy week. With a customizable base, protein, and toppings, you've got endless possibilities to keep things interesting and delicious.

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Ingredients

• 4 cups spinach

• 1 lb grass-fed ground beef

• Siete Foods taco seasoning

• 2 cups roasted sweet potatoes

• 2 cups sautéed peppers and onions

• 1 can black beans, drained and rinsed

• 1 avocado, sliced

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How to Make

1. Cook your protein with chosen seasoning blend. For example, season fresh ground beef with a Siete Foods taco seasoning blend, and heat in a pan on medium heat until fully cooked.

2. Roast sweet potatoes at 450 with a drizzle of olive oil, salt and pepper.

3. Sauté peppers and onions with a drizzle of olive oil, salt and pepper.

4. Divide spinach among 4 meal prep containers.

5. Top with cooked protein, roasted veggies, drained and washed black beans, and other prepared toppings.

6. Store sliced avocado separately and add just before eating.

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The Perfect Blend

This taco bowl recipe brings together a rainbow of flavors and textures. The spinach base provides a nutrient-rich foundation, while the seasoned grass-fed beef adds a protein punch. Roasted sweet potatoes offer complex carbs and a touch of sweetness, balanced by the savory sautéed peppers and onions. Black beans boost the fiber and protein content, while avocado adds healthy fats for a truly satisfying meal.

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Why We Love These Taco Bowls

Nutrient-dense: Each bowl includes greens, protein, complex carbohydrates, and healthy fats.

Customizable: Mix and match bases, proteins, and toppings to suit your taste and nutritional needs.

Versatile: Great for lunch or dinner, hot or cold!

Meal prep friendly: Prepare components in advance for quick assembly throughout the week.

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Reaching Your Health Goals

Incorporating these taco bowls into your meal rotation is a great way to ensure you're getting a balance of nutrients in every meal. The combination of protein, fiber, and healthy fats helps keep you satisfied, maintains steady energy levels, and supports your overall health goals.

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Customization Tips

Feel free to switch things up! Try these variations:

• Bases: Swap spinach for iceberg lettuce, brown rice, or quinoa.

• Proteins: Try ground turkey, shredded chicken, or grilled steak.

• Extra toppings: Add salsa, shredded cheese, plain Greek yogurt (as a sour cream alternative), corn, diced tomatoes, or a squeeze of lime.

Remember, the key to sustainable healthy eating is finding nutritious options you truly enjoy. So don't be afraid to experiment and make these taco bowls your own!

Ready to give it a try? We'd love to hear about your taco bowl creations! Share your favorite combinations and let us know how this meal prep idea is helping you stay on track with your health goals. At Bionic Health, we're here to support you in your journey towards optimal health, one delicious meal at a time.

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Nourishing Winter Salad: A Sweet Potato & Cranberry Nutrient-Rich Comfort Dish

Looking to add more colorful, nutrient-dense foods to your winter meal rotation? This warm-meets-cold sweet potato and cranberry salad combines the comfort of roasted root vegetables with fresh, zesty ingredients for a perfectly balanced dish that supports your health goals.

Why We Love This Winter Salad

This vibrant salad isn't just delicious – it's packed with nutrients that support optimal health. Sweet potatoes provide beta-carotene and fiber, while cranberries offer antioxidants and immune-supporting vitamin C. The addition of pumpkin seeds brings essential minerals and healthy fats, making this salad a powerhouse of nutrition.

Ingredients You'll Need

For the Salad Base

• 3-4 large sweet potatoes, cut into chunks
• 1/3 cup fresh cranberries
• 1/4 cup pumpkin seeds
• 1 small red onion, diced
• 1/2 cup feta cheese
• Cumin, salt, and pepper to taste

For the Maple Dijon Dressing

• 1/4 cup olive oil
• 1/4 cup maple syrup
• 1/4 cup apple cider vinegar
• 2 tablespoons Dijon mustard
• Salt, pepper, and oregano to taste

Simple Steps to Create Your Salad

1. Preheat your oven to 400°F and line a baking sheet with foil
2. Spread sweet potato chunks on the sheet with cranberries and pumpkin seeds
3. Drizzle with olive oil, season with salt, pepper, and cumin
4. Roast for approximately 40 minutes until sweet potatoes are tender
5. While roasting, whisk together all dressing ingredients
6. Once cooled, combine roasted ingredients with diced red onion and feta
7. Toss with dressing and refrigerate

Making It Your Own

This versatile salad can be customized to meet your specific health needs. Need more protein? Add grilled chicken or chickpeas. Want to make it dairy-free? Skip the feta or substitute with your favorite plant-based alternative.

Meal Prep Champion

One of the best features of this salad is its meal prep potential. Make a batch on Sunday, and you'll have a nutrient-rich side dish ready for several days. The flavors actually develop and improve over time, making it perfect for busy weekday meals.

Remember, incorporating colorful, seasonal vegetables into your diet is key to achieving optimal health. This winter salad helps you do exactly that while bringing joy to your taste buds.

Looking for more healthy, seasonal recipes? Stay tuned to our blog for weekly inspiration on your journey to optimal health!

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