Maple Dijon Chicken and Vegetables
Each serving of Maple Dijon Chicken and Vegetables provides 57g protein and 519 calories, putting it squarely in the lean-bulk range for most training phases. This 4-serving recipe preps on the stovetop in minimal time, giving you a balanced meal that covers protein without overshooting daily calorie targets.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Carrots(284g)
- •Broccoli(227g)
- •Yellow Onion
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Maple syrup(30g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic(180g)
- •1/2 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Oregano, Dried(3g)
- •Thyme, Dried(1g)
- •Vinegar, Balsamic(15g)
- •Parsley, Fresh(45g)
Instructions
- 1Preheat the oven to 400 degrees F. Lightly coat a large baking sheet with nonstick spray. Arrange the carrots, broccoli, and red onion on the baking sheet.
- 2In a small bowl or measuring cup with a spout, whisk together the olive oil, maple syrup, mustard, garlic, salt, pepper, oregano, and thyme. Drizzle about 3 tablespoons over the veggies, reserving the rest. Toss the veggies to coat with the mixture, then spread them into a single layer. Arrange the pounded chicken breasts on top.
- 3Add the balsamic vinegar to the reserved olive oil/maple syrup mixture and whisk to combine. Brush over the tops of the chicken breasts.
- 4Place the baking sheet in the oven and roast until the chicken is cooked through and reaches an internal temperature of 165 degrees F, about 20-30 minutes, depending upon the size of your chicken breasts (mine were about 11 ounces each and cooked in 28 minutes). Remove to a plate, cover, and let rest for a few minutes. If the vegetables are not as brown as you would like, return them to the oven for a few minutes to continue cooking. Sprinkle with fresh parsley and enjoy warm.
Nutrition — Per Serving
519
calories
57g
protein
18g
fat
- Carbohydrates
- 33g
- Saturated fat
- 3.0g
- Sodium
- 231 mg
- Dietary fiber
- 5.2g
4 servings per batch · ~438g each
Macro data sourced from USDA FoodData Central
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How much protein does Maple Dijon Chicken and Vegetables have per serving?
Each serving delivers 57g of protein and 519 calories with 18g fat and 33g carbs. This is a high-protein, moderate-calorie option that balances macros well for both muscle gain and fat loss phases.
How long does Maple Dijon Chicken and Vegetables take to prep?
Listed as quick prep with 4 servings per batch, this stovetop recipe efficiently produces a full week's lunches or dinners in a single cooking session.
Is Maple Dijon Chicken and Vegetables good for muscle gain?
At 57g protein and 519 calories per serving, this recipe supports muscle-building phases by delivering substantial protein with controlled calories for steady gains. The carbohydrate content at 33g per serving provides energy for training without excess.
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