One-Pan Peruvian Chicken + Roasted Corn + Brussel Sprouts

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I am all about quick and easy recipes that leave little-to no mess after cooking. So one method I have come to use almost every week for cooking is a one-pan meal. This type of meal usually includes a protein, starch and some veggies that are then all cooked on one pan! It makes clean up so much easier-- something I love as a busy, grad student!

So for this month's Recipe Redux: "We love throwing ingredients together on a sheet pan and roasting for a simple sheet pan dinner. They make busy weeknights a bit more manageable. (And clean-up isn’t bad either!) Show us your healthy take on a sheet pan meal." -- I was ready to make a sheet pan meal! 

I love the spice combo: chili powder, cumin, cayenne, onion powder, and lots of garlic! AND the yogurt cilantro sauce is a refreshing, creamy addition!

One-Pan Peruvian Chicken + Roasted Corn + Brussel Sprouts

Ingredients:

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For Chicken:

  • 2 chicken breasts, boneless and skinless
  • 1/4 cup white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 2 heaping tablespoons garlic, minced
  • 3 tablespoons chili powder
  • 2 tablespoons cumin
  • 2 tablespoons onion powder
  • 1 teaspoon cayenne
  • salt and pepper, to taste

For Corn:

  • 1 corn on the cob, cut in half
  • Olive oil
  • salt and pepper, to taste

For Brussel Sprouts:

  • 1 1/2 cups brussel sprouts, cut in half
  • 2 tablespoons cajun seasoning
  • olive oil
  • salt and pepper, to taste

Cilantro Lemon Yogurt Sauce:

  • 1/2 cup non-fat Greek plain yogurt
  • 2 tablespoons lemon juice
  • 3 tablespoons cilantro, minced

Directions:

  1. In a small bowl, combine white wine vinegar, olive oil, chili powder, cumin, onion powder, cayenne, and garlic. Mix well.
  2. In a large bowl, place raw chicken breasts. Pour marinade over chicken, completely covering both. Refrigerate and marinate for 2-4 hours or overnight. Drain marinade from bowl.
  3. When ready to cook, preheat oven to 400 degrees F.
  4. Season your starch and vegetables: coat corn with olive oil and season with salt and pepper. In a bowl, toss brussel sprouts with olive oil, cajun seasoning, salt and pepper.
  5. Lightly grease a baking sheet with non-stick spray or olive oil.
  6. Place chicken in center of baking sheet. Place corn on one side of chicken and brussel sprouts on the other.
  7. Place in oven and bake for about 30-35 minutes or until chicken is cooked all the way through (internal temperature of 165 degrees F).
  8. While your meal is baking, prepare yogurt sauce for chicken. In a small bowl combine yogurt, lemon juice and cilantro. Mix well. Refrigerate until ready to serve.
  9. Take chicken and vegetables out of oven. Plate and serve immediately with a dollop of yogurt sauce. Enjoy!
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