This easy pan dinner has crispy golden chicken, gooey and delicious pomegranate sauce, and is grilled to perfection with delicious Brussels sprouts! This one pan dish is easy for weeknight dinners, and elegant enough to serve to guests! 40 minutes of cooking time until you have this delicious and healthy dinner on the table.
You guys……….This is starting to look like Christmas!!! Okay, not really, but after putting together this dish, I’m so excited by how much this dish reminds me of Christmas. The green and red are so pretty! So what exactly do we have?
WINNER CHICKEN SHEET PAN DINNER!
This recipe really has it all! The reason why I like this chicken
- It’s healthy. As a nutritionist, I always try to make sure my meals are packed with protein, healthy fats, fiber, and antioxidants! This one has it all! Brussels sprouts for fiber, pomegranates for antioxidants, and crispy chicken for protein. Although, it could use a little more healthy fat, but something we can counteract with a great salad like Apple Slaw with Toasted Pecan Vinaigrette.
- This is a one pot meal. Yup, I really like my sheet pan chicken dinners because they are easy to put together in a grilled, hands off way.
- Very tasty. We make a sweet and savory gooey pomegranate sauce to pour over the juicy chicken and browned Brussels sprouts.
- It’s a kid friendly dinner. I paired this with rice and my people were thrilled.
How to make Sheet Pan Pomegranate Chicken
Here’s what you need:
- Bone in chicken breast (you can also use chicken thighs)– I prefer my chicken to also have the skin for a crunchy topping, but that’s optional
- Olive oil or avocado oil
- Darling
- Salt and pepper
- Brussels sprouts
- Pomegranate juice
- coconut aminos
- Balsamic vinegar
- Minced garlic
- Orange peel
- Pomegranate
We will start by preheating the oven to 425 degrees F. Place a baking sheet in the oven to heat. Prepare the chicken by brushing it with olive oil and honey, then season with salt and pepper. Reserve extra oil and honey for sprouts. The chicken will start early for about 15 minutes. Then remove the baking sheet from the oven and surround it with the Brussels sprouts. Reduce the temperature to 400.
Bake for another 15 – 20 minutes or until the chicken is cooked through and the Brussels sprouts are lightly browned. While the chicken and brussels are roasting, make the sauce. In a medium saucepan, combine the pomegranate juice, balsamic vinegar, garlic, orange zest and coconut amine. Heat until foamy, reduce heat slightly, and continue to simmer until thickened.
Remove the chicken and Brussels sprouts from the oven and pour the sauce over them to serve! Goes well with rice or cauliflower rice.
Can I use boneless, skinless chicken breast?
Yes, but it can change the cooking time. I would recommend starting the chicken at 375 instead of 425. Higher temperatures are for thick, large pieces of chicken with skin, for crispy skin. Bone-ins are priceless! This creates the most delicious chicken when cooked properly which you can’t get with chicken breast. If using chicken thighs, you’ll still want to start at a higher temperature, but it may take less than 10 minutes before adding the Brussels sprouts.
Keep
Can you make this ahead and save it? The chicken reheated fine, but the Brussel just not as much. This is still a great dinner that you can enjoy meal prep, you may need to substitute other vegetables such as broccoli.
Another Pomegranate recipe you’ll love!
As the holidays approach, this dish seems perfect for the Christmas season. The color also reminds me of my new favorite Christmas appetizer: Pomegranate Avocado Salsa. I’m determined to have a full pomegranate meal with all of my favorite pomegranate dishes in December! Who else wants to enter? Did I mention my Slow Cooker Cranberry Pomegranate Sauce? Another holiday favorite.
Got a bit carried away here you guys, but hope you guys enjoy the meal!!
Sheet Pan Pomegranate Chicken and Brussels Sprouts
This Sheet Pan Pomegranate Chicken and Brussels Sprouts is a healthy one-pan dinner you can enjoy on a busy weeknight! You’ll love the gooey sauce to seal dinner together.
prep time 10 minute
cooking time 40 minute
Total Time 50 minute
Portion 6
Ingredients
-
2
pound
chicken breast*
bone with skin on it -
1
tbsp
Olive oil or avocado oil -
1
tbsp
Darling -
Salt and pepper
+ more to taste -
2/3
cup
pomegranate juice* -
1/4
cup
balsamic vinegar -
1/2
cup
coconut aminos or soy sauce GF -
2
tsp
Orange peel -
2
clove
garlic
destroyed -
16
ounce
Brussels sprouts
sliced in half -
1/2
cup
pomegranate
Instructions
-
Set the baking sheet in the oven. Preheat to 425 degrees, letting the skillet heat up while the oven warms.
-
Prepare the chicken. In a small bowl, mix honey and oil. Brush the top of the chicken and sprinkle with salt and pepper. Once the oven is hot, place the chicken on the hot baking sheet in the oven. Bake for 15 minutes.
-
While the chicken is roasting, cut the Brussels sprouts in half and brush with the remaining oil/honey mixture. Sprinkle with salt and pepper.
-
After 15 minutes, remove the pan from the oven and reduce the temperature to 400 degrees F. Arrange the Brussels sprouts around the chicken and return the pan to the oven. Bake for 15 -20 minutes or until the internal temperature of the chicken reaches 165 degrees F and the Brussels sprouts are nice and browned.
-
While the chicken and brussels are roasting, make the sauce. In a small saucepan, heat the coconut aminos, pomegranate juice, balsamic vinegar, garlic, and orange zest over moderate heat until it starts to bubble. Lower the heat to medium and keep stirring so it doesn’t stick, cook for 10 -15 minutes or until thickened.
-
Serve the chicken and Brussels sprouts hot over rice or cauliflower rice with a drizzle of the sauce on top.
Recipe Notes
*Chicken bones with skin create the best taste and texture for this recipe. But you can substitute chicken thighs or chicken breast– see the blog post above about changing cooking times and methods.
**I use pomegranate juice from the POM brand which can be found on the production shelves. If you can’t find it, you can replace it with cranberry juice.
