Maple-Dijon Chicken Thighs with Roasted Broccoli and Quinoa
Sticky glazed chicken and charred broccoli over fluffy quinoa, all from one sheet pan.
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Gluten-free dairy-free
Ingredients
- 450 g boneless skinless chicken thighs
- 150 g gluten-free quinoa, rinsed
- 300 g broccoli florets
- 2 tbsp dijon mustard, gluten-free
- 1 tbsp maple syrup
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp lemon zest
- ½ tsp salt
Method
- Heat oven to 220°C fan 200°C and put the quinoa on to simmer.
- Whisk the mustard, maple, garlic, lemon zest, salt and half the oil.
- Toss chicken and broccoli with the glaze on a lined sheet pan.
- Roast until the chicken is golden and glazed and broccoli is browned at the edges.25 min timer
- Fluff the quinoa, spoon over the remaining oil and toss.
- Serve the chicken and broccoli on the quinoa with pan juices.
Why it works
- Celiac disease: Quinoa stands in for any grain here, with no wheat, sauces or thickeners in sight.
- Milk allergy: Olive oil and the mustard-maple glaze bring the richness, with no dairy anywhere.
- Hashimoto's thyroiditis: A naturally gluten-free plate built on quinoa, chicken and broccoli.
- Fish allergy: The glaze is mustard and maple only, no fish sauce or seafood in the pan.
- Soy allergy: Mustard, maple and lemon do the seasoning, so nothing soy-based goes in.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Gluten-free dairy-free recipes.