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Orange Honey Dijon Rustic Chicken Sheet Pan Meal

This Orange Honey Dijon Rustic Chicken Sheet Pan Meal is perfect for family gatherings, camping meal plans, or healthy weeknight dinner and is weight watcher friendly using seasonal vegetables and chicken tenders.
Prep Time20 minutes
Cook Time30 minutes
Marinate Tme4 hours
Total Time4 hours 50 minutes
Course: Main Course
Cuisine: Mediterranean
Keyword: chicken, family dinner, one pot, rice, root vegetables, sheet pan, vegetables, weeknight dinner, weight watchers
Servings: 10 adults

Equipment

  • gallon zipper bag
  • mixing bowl
  • aluminum foil
  • sheet pan
  • santuko knife

Ingredients

  • 2 lbs fresh chicken tenders
  • 1 zucchini diced
  • 1 yellow squash sliced
  • ½ sweet yellow or red onion big chunks
  • 1 red bell pepper sliced
  • 1-2 cups petite carrots
  • 1 can seasoned whole kernel corn drained
  • 1 cup cherry tomatoes optional
  • 15 oz can of mandarin oranges in juice not syrup or 2 oranges
  • Spices for vegetables-Rosemary garlic powder, paprika, salt and pepper
  • Seasonings for marinade and sauce
  • 2 brown rice pouches or 3 cups rice cooked according to package

Chicken Marinade:

  • ¼ cup olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey dijon mustard
  • 1 teaspoon Mrs. Dash or Old Bay seasoning
  • Juice from mandarin oranges or juice of 1 orange
  • Gallon ziploc bag

Dijon Mustard Sauce:

  • ¼ - ½ cup olive oil
  • 2 tablespoons dijon mustard
  • 4 tablespoons honey
  • ½ teaspoon garlic powder
  • 1 teaspoon Mrs. Dash or Old Bay seasoning
  • Juice of 1 lemon

Instructions

  • Place chicken and the ingredients for the chicken marinade in a Ziploc bag.
  • Allow to marinate overnight or for 4 or more hours in the refrigerator.
  • Preheat oven to 400 degrees.
  • Cover two sheet pans, with edges, with foil.
  • Cut up all vegetables to bite-sized pieces, no more than 1-inch square.
  • Toss in a bowl together with drained oranges.
  • Spread vegetables on foil-lined sheet pans.
  • Spray with olive oil and season with spices like rosemary or thyme, garlic powder, paprika, and season all or salt and pepper.
  • Remove chicken tenders from marinade and nestle among vegetables.
  • Stir together Dijon Mustard Sauce.
  • Spoon over chicken and vegetables.
  • Bake at 400 for 30-35 minutes or until tenders are cooked to 160 degrees.
  • Broil for 2 minutes more.
  • Serve with rice or orzo pasta.

Notes

For Weight Watcher points use the calculator in your app. A few points will be counted for the olive oil and honey. Depending on your plan and rice choice it may or may not add points to the meal.
This served 7 grown-ups and 2 toddlers with seconds accounted for. So easily 10 adults could eat off this serving amount.
Other vegetables like asparagus, broccoli or Brussels sprouts could be added or substituted seasonally.