Traditional recipes

Sheet-Pan Maple Miso Chicken and Sweet Potatoes

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

Hide Images

  • 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.


Miso Glazed Japanese Sweet Potatoes

Today we’re sharing the very best way to prepare those purple sweet potatoes sold at the supermarket!

Miso Glazed Japanese Sweet Potatoes are loaded with flavor as well as healthy nutrients!

Looking for a side dish that’s just a little bit different? Check out these delicious Miso Glazed Japanese Sweet Potatoes!


What You Need to Make Healthy Sheet Pan Dinners

  • Sheet Pans. I keep a variety of aluminum sheet pans in my kitchen. You’ll want to make sure your don’t overcrowd your veggies and protein, so use a larger sheet pan as needed, or multiple sheet pans.
  • Parchment Paper or Aluminum Foil. Make clean up a cinch by lining your sheet pan with parchment paper or aluminum foil.
  • Food! A well stocked fridge and pantry with a variety of protein, veggies, fruit, herbs, spices, and other seasonings.
  • A dose of creativity! Start with these 15 healthy sheet pan ideas, then come up with your own using whatever ingredients you have on hand. For crave worthy flavor pairing ideas, I highly recommend The Vegetarian Flavor Bible!

Let’s get cooking!


Soy & Miso-Glazed Chicken

In this easy sheet pan dinner, you’ll carve juicy half-chickens that are simply roasted then topped with a savory glaze, made from soy-miso sauce—all sprinkled with furikake for a kick of spice. They’re paired with simple sides of tender broccoli florets and golden potato wedges that bake together in the oven.

Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

Title

Preheat the oven to 450°F. Wash and dry the fresh produce. Cut the potatoes lengthwise into 1-inch wedges. Place on a sheet pan drizzle with olive oil and season with salt and pepper toss to coat. Arrange in an even layer, skin side down, on one side of the sheet pan. Roast 16 to 18 minutes, or until slightly tender when pierced with a fork. Leaving the oven on, remove from the oven.

While the potatoes roast, line a separate sheet pan with aluminum foil. Pat the chicken dry with paper towels. Place in a bowl drizzle with olive oil and season with salt and pepper. Turn to coat. Place on the prepared sheet pan. Roast 31 to 33 minutes, rotating the sheet pan halfway through, or until browned and cooked through (an instant-read thermometer inserted into the thickest part of the thigh should register 165°F). Reserving any juices on the sheet pan, carefully transfer the roasted chicken to a cutting board. Let the chicken rest at least 5 minutes.

While the chicken roasts, cut off and discard the bottom 1/2 inch of the broccoli stem cut the broccoli into small florets. Place in a bowl. Drizzle with olive oil and season with salt and pepper toss to coat. Reserving the bowl, carefully transfer the seasoned broccoli to the other side of the sheet pan of partially roasted potatoes arrange in an even layer. Return to the oven and roast 19 to 21 minutes, or until the vegetables are browned and tender when pierced with a fork. Remove from the oven.

While the vegetables roast, in a small bowl, combine the mayonnaise and sweet chili sauce. Season with salt and pepper.

Transfer the roasted broccoli to the reserved bowl. Add the ponzu sauce. Stir to coat season with salt and pepper to taste.

Using a sharp, sturdy knife, halve the rested chicken crosswise, separating the leg from the breast. Lift the wing, then halve the breast crosswise through the bone. Separate the drumstick and thigh. In a bowl, combine the soy-miso sauce and any reserved juices from the sheet pan. Serve the carved chicken topped with the finished soy-miso sauce and furikake. Serve with the finished broccoli, roasted potatoes, and sweet chili mayo on the side. Enjoy!

Tips from Home Chefs

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Preheat the oven to 450°F. Wash and dry the fresh produce. Cut the potatoes lengthwise into 1-inch wedges. Place on a sheet pan drizzle with olive oil and season with salt and pepper toss to coat. Arrange in an even layer, skin side down, on one side of the sheet pan. Roast 16 to 18 minutes, or until slightly tender when pierced with a fork. Leaving the oven on, remove from the oven.

While the potatoes roast, line a separate sheet pan with aluminum foil. Pat the chicken dry with paper towels. Place in a bowl drizzle with olive oil and season with salt and pepper. Turn to coat. Place on the prepared sheet pan. Roast 31 to 33 minutes, rotating the sheet pan halfway through, or until browned and cooked through (an instant-read thermometer inserted into the thickest part of the thigh should register 165°F). Reserving any juices on the sheet pan, carefully transfer the roasted chicken to a cutting board. Let the chicken rest at least 5 minutes.

While the chicken roasts, cut off and discard the bottom 1/2 inch of the broccoli stem cut the broccoli into small florets. Place in a bowl. Drizzle with olive oil and season with salt and pepper toss to coat. Reserving the bowl, carefully transfer the seasoned broccoli to the other side of the sheet pan of partially roasted potatoes arrange in an even layer. Return to the oven and roast 19 to 21 minutes, or until the vegetables are browned and tender when pierced with a fork. Remove from the oven.

While the vegetables roast, in a small bowl, combine the mayonnaise and sweet chili sauce. Season with salt and pepper.

Transfer the roasted broccoli to the reserved bowl. Add the ponzu sauce. Stir to coat season with salt and pepper to taste.

Using a sharp, sturdy knife, halve the rested chicken crosswise, separating the leg from the breast. Lift the wing, then halve the breast crosswise through the bone. Separate the drumstick and thigh. In a bowl, combine the soy-miso sauce and any reserved juices from the sheet pan. Serve the carved chicken topped with the finished soy-miso sauce and furikake. Serve with the finished broccoli, roasted potatoes, and sweet chili mayo on the side. Enjoy!


How To make this Easy dinner.

You only need about 5 minutes to get everything ready for the oven. Here is a quick glance at how to put it together but make sure to scroll all the way down to the printable recipe card.

  1. Toss the marinade together in a bowl.
  2. Coat the chicken thighs in the marinade then place them on the sheet pan.
  3. Toss the potatoes in some olive oil and toss them on the sheet pan.
  4. Season the potatoes with salt and pepper then stick the pan in the hot oven.
  5. Toss the asparagus with some olive oil while the chicken and potatoes roast.
  6. Scatter the asparagus on top of the chicken and potatoes toward the end of the roasting time.
  7. Remove the sheet pan when the asparagus is roasted to your liking.

Sheet Pan Chicken Thighs with Sweet Potato and Broccoli

Dark meat chicken thighs, crisp sweet potatoes, and fresh broccoli florets -- all coated in an unbelievably sweet, spicy, and tangy marinade of Dijon mustard, honey, chili flakes, and garlic. Can you imagine anything more delicious? This one-sheet chicken thighs with sweet potato and broccoli recipe ticks all the right boxes and the best part of it all is how incredibly easy the whole thing is to prepare. Like I’ve told you guys before, I’m a big fan of simplicity when it comes to cooking delicious paleo meals, and this recipe is no exception.


Everything Your Body Needs All In One Meal

Don’t let the simplicity of this recipe fool you though. For as easy as it is to prepare, it still manages to provide your body with absolutely everything it needs to stay fueled up and provide you with plenty of energy. I know there’s a lot of people out there who prefer the white meat parts of the chicken, but trust me when I tell you, you absolutely must give the dark meat bits a fair chance.

Not only are chicken thighs excellent sources of protein, but the dark meat actually contains far more nutrients as well. It’s packed with vitamins and minerals, and also contains taurine. This nutrient has been found to significantly lower the risk of coronary heart disease and diabetes while also helping to lower blood pressure. (1) It’s ironic then that so many people shy away from dark meat pieces of chicken due to their higher saturated fat content when these parts of the chicken are actually quite heart healthy.

Sweet Potatoes, A Nutritional Powerhouse

And speaking of diabetes, many people are surprised to find out that sweet potatoes are indeed paleo-friendly. This starchy carb source that doesn’t drastically affect blood sugar levels. When you eat sweet potatoes, they raise your blood sugar levels slowly thanks to their low glycemic load. (2) This makes them an excellent carb source for individuals with diabetes as well as paleo diet followers in equal measure.

As far as the broccoli goes, we’ve all known since we were kids that it’s one of those super healthy foods — that’s probably why so many of us shied away from it growing up. If you were one of those kids who wouldn’t eat the broccoli on your plate, make sure you give it a second chance now. Thanks to tasty recipes like this, you really can learn to love eating broccoli, which is a good thing when you consider that it has potent antioxidant properties that help protect against certain cancers. (3)

Chicken thighs, sweet potatoes, and broccoli are three food items that you can regularly enjoy in your paleo diet. The way I see it, there’s no better way to enjoy truly healthy food than by making it as delicious as possible. That’s exactly what this recipe does with the homemade marinade of olive oil, Dijon mustard, honey, chili flakes, and garlic. It somehow manages the lofty task of making this meal even healthier while adding an incredible amount of flavor all at the same time. As a final touch, drizzle the veggies with lemon juice before serving and dig in — you’re going to love this one.


Sheet Pan Roasted Vegetables

I’m a big fan of oven roasted vegetables as a super easy and healthy side dish. You just toss everything onto a sheet pan, stir with olive oil and seasonings, then roast! Simple as that.

They go great with practically any main dish. And, they make a perfect Thanksgiving or holiday side dish!

I used parsnips, brussels sprouts, potatoes, butternut squash, and carrots here. But feel free to swap out or omit any veggies you aren’t into. Sweet potatoes would also be delicious in this recipe!

A little pure maple syrup and cinnamon is the only other thing you need for this recipe to come to life.


Recipe Summary

  • 1 ½ pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 1 pound chicken tenders
  • 2 teaspoons steak seasoning (such as Montreal Steak Seasoning®)
  • 2 tablespoons vegetable oil
  • ½ cup maple syrup
  • ½ cup sliced green onions

Place the sweet potatoes into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Mash the potatoes, and set aside.

Sprinkle chicken tenders with steak seasoning heat the oil in a large skillet over medium heat, and cook the chicken tenders until the meat is lightly browned and no longer pink inside, 5 to 8 minutes per side. Remove the chicken, and set aside. Stir the maple syrup into the skillet, scraping up and dissolving any browned flavor bits from the skillet. Bring to a boil, simmer for 2 minutes, and stir in the green onions.

To serve, place the mashed sweet potatoes onto a serving platter, top with the chicken tenders, and pour the maple sauce over the chicken.


  1. Preheat oven to 400F degrees. Line a baking sheet pan with parchment paper and place on a center shelf in the oven while the oven heats up.
  2. In a large bowl, combine white miso paste, olive oil and two tablespoons water. Add the turnip, kohlrabi, apple, and broccoli, and toss until coated. Take the heated baking sheet out of the oven. Tip the veggies onto the sheet and spread them out into a single layer.
  3. Roast vegetables in the oven for about 20 - 25 minutes (or until the vegetables are tender), turning after 10 -15 minutes. Remove vegetables from oven, plate, and serve immediately.

Chef Tips

The size of the veggies is important for uniform cooking, plus if you cut them in larger pieces you may need to let them roast longer (25-30 minutes).

If your broccoli has a lot of stem, don’t throw it out. The stem has as many, if not more, nutrients than the head, and is delicious roasted. Simply peel away the tough outer skin and dice the tender insides to match the size of the other veggies.

If you can’t find kohlrabi you can substitute diced radishes, potatoes, or increase the quantities of the other vegetables in the recipe.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.


The Pioneer Woman's Easiest Sheet Pan Suppers

Ree makes a quick marinade with balsamic vinegar, garlic and Italian herbs to add deep flavor to the chicken and the veggies before roasting them. The crowning touch is the torn ciabatta she adds during the last ten minutes of baking which turn into crispy croutons.

Sheet Pan Shrimp Puttanesca

Shrimp and croutons suck up the juices from roasted olives, tomatoes and red onions in this knock-out supper. A quick, briny dressing brings everything together.

Sheetpan Sausage Supper

This dish could not be easier, toss everything together and let it roast for 45 minutes. Dinner is served!

Spatchcock Chicken Sheet Pan Supper

Make a Sunday-worthy supper in half the time by spatchcocking a whole chicken. Potatoes, zucchini and tomatoes soak right in the chicken&rsquos savory juices.

Spanish Baked Salmon

This simple dish is easy enough for a weeknight but flavorful enough for company. Ree tosses red peppers, red onions, green olives and cubes of sourdough bread with olive oil on a sheet pan and dusts them with smoked paprika. After partially baking the veggies, she adds thick filets of salmon and roasts those until cooked through.

Ranch Pork Chop Sheet Pan Supper

Ree&rsquos uses a packet of ranch dressing mix to add quick flavor to roasted pork chops, potatoes and green beans.

Roasted Shrimp with Cherry Tomatoes

The cherry tomatoes burst in the oven, creating a sweet, garlicky sauce for the roasted shrimp. Plus, this meal is ready in just 20 minutes.

Chicken Fennel Bake

Layer the chopped fennel, potatoes, carrots and halved lemons on a sheet pan and then top with the chicken thighs. An hour later the slowly roasted chicken and lemons will have created a gorgeous pan sauce for the veggies.

Chicken and Dressing Sheet Pan Supper

Ree calls this one of the best sheet pan suppers, "it&rsquos like having a little Thanksgiving meal all year round." The dressing, or stuffing, cooks next to the chicken and soaks up all its delicious drippings.

Teriyaki Salmon and Kale Sheet Pan Supper

Store-bought teriyaki sauce makes this super-simple supper even simpler! Salmon, hearty kale, olive oil and salt and pepper all go on a sheet pan for just 10 minutes.


Watch the video: ΚΑΒΒΑΔΙΑΣ - Χειροποίητο Φύλλο. Σιροπιαστά Γλυκά. Προϊόντα Ζύμης (December 2021).