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Maple Dijon Chicken Meal Prep Bowl with Quinoa and Roasted Brussels Sprouts

Close-up of a Maple Dijon Chicken Bowl featuring glazed chicken pieces, roasted Brussels sprouts, and a base of fluffy quinoa.
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Prepare a balanced meal featuring sweet and tangy maple dijon glazed chicken served over quinoa with roasted Brussels sprouts. This recipe works well for weekly meal preparation.

Ingredients

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  • 1.5 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 cup dry quinoa
  • 2 cups water or broth
  • 1 lb Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1/4 cup pure maple syrup
  • 3 tablespoons Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon soy sauce or tamari
  • 1 clove garlic, minced
  • Optional: 1 cup cooked sweet potato cubes for assembly

Instructions

  1. Cook the quinoa: Combine quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
  2. Prepare the chicken and vegetables: Preheat your oven to 400°F (200°C). Toss the halved Brussels sprouts with 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper on a baking sheet. Toss the chicken pieces with the remaining 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper on a separate baking sheet or a section of the same sheet.
  3. Roast: Place both the chicken and Brussels sprouts in the oven. Roast for 15 minutes.
  4. Make the sauce: While the chicken roasts, whisk together the maple syrup, Dijon mustard, apple cider vinegar, soy sauce, and minced garlic in a small bowl.
  5. Glaze the chicken: After 15 minutes of roasting, remove the chicken from the oven. Pour half of the maple dijon sauce over the chicken pieces and gently toss to coat. Return the chicken to the oven for another 5 to 7 minutes, or until the chicken is cooked through (internal temperature of 165°F or 74°C) and the glaze is slightly caramelized. The Brussels sprouts should be tender and slightly browned.
  6. Assemble the bowls: Divide the cooked quinoa among four meal prep containers. Top each portion with roasted Brussels sprouts, the glazed chicken pieces, and any optional sweet potato cubes. Drizzle the remaining maple dijon sauce over the assembled bowls just before serving, or store the extra sauce separately for later use.

Notes

  • For meal prep, store the remaining sauce separately to prevent the quinoa and vegetables from becoming soggy during storage.
  • You can substitute brown rice or farro for quinoa if desired. Adjust cooking time for the grain accordingly.
  • If you prefer a sheet pan method for everything, cook the chicken and sprouts together for the initial 15 minutes, then add the glaze only to the chicken for the final roasting time.

Nutrition

Find it online: https://delishdreams.com/maple-dijon-chicken-bowl/