Sheet Pan Chicken and Butternut Squash
Sheet Pan Chicken and Butternut Squash - Delectible oven dish for cool Autumn days
Healthy, because
Even smarter
Nutritional values
In addition to protein, B vitamins and iron, poultry meat also contains a lot of copper. This trace element supports the activity of iron metabolism and various enzymes. Always fill half of the plate with vegetables. This ensures a full stomach, which signals to the brain: I am full.
If butternut squash is not in season, you can alternatively use a combination of sweet potato, pumpkin and carrots. If you do not have fresh basil, dried basil or other fresh herbs of your choice can also be used for - for example, parsley or cilantro.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 794 mg | (20 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 131 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 8 portions Chicken legs (and thighs)
- salt
- peppers
- 2 sprigs thyme
- 20 ozs Butternut squash
- 1 red onion
- 10 ozs Cherry tomatoes (on the stem)
- 4 Tbsps olive oil
- 2 red chili peppers
- 1 handful basil leaves
- 1 organic lemon
Kitchen utensils
Preparation steps
Dab the chicken dry and season with salt and pepper. Wash thyme, shake dry, and pluck off leaves. Peel the squash, remove the seeds, and cut into thin slices. Peel onion and cut it into thin wedges. Carefully wash cherry tomatoes and pat dry.
Grease baking tray with 1 tablespoon oil. Place squash and onion wedges, chicken, and tomato on top and sprinkle with thyme. Halve chili peppers lengthwise, remove seeds, chop, mix with remaining oil, and drizzle over vegetables and meat.
Bake in a preheated oven at 200 °C / 400 °F for 35-45 minutes.
Wash basil and shake dry. Remove from the oven and sprinkle everything with lemon zest and basil leaves.
