Smoky Maple Dijon Chicken

Sweet maple and smoky dijon glaze give this chicken bowl a rustic, fall-inspired warmth — comfort food that still fits your macros.

Ingredients

For the Chicken:

• 1.5 lbs (680g) boneless, skinless chicken breasts

• 2 tbsp Dijon mustard

• 1 tbsp maple syrup (pure)

• 1 tsp smoked paprika

• 1 clove garlic, minced

• Salt & pepper to taste

• 1 tbsp olive oil (for cooking)

For the Grain Base:

• 1 cup dry farro (or quinoa for gluten-free)

• 2 cups low-sodium chicken broth

• ½ tsp salt

For the Veggies:

• 1 red bell pepper, sliced

• 1 small red onion, sliced

• 2 cups brussels sprouts, halved

• 1 tbsp balsamic vinegar

• Cooking spray or 1 tsp olive oil

For Garnish:

• Fresh parsley or chives

• Optional: sprinkle of feta or goat cheese (adds ~3g protein per tbsp)

Directions

1. Cook the Farro (or Quinoa):
   In a medium pot, bring broth to a boil. Add farro, reduce heat, and simmer for ~20 minutes (or until tender). Drain any excess liquid and set aside.

2. Roast the Veggies:
   Preheat oven to 425°F (220°C). Toss peppers, onions, and brussels sprouts with balsamic vinegar, salt, and a light coat of oil. Spread on a baking sheet and roast 20–25 minutes, stirring once halfway through.

3. Prepare the Chicken:
   In a small bowl, mix Dijon, maple syrup, paprika, garlic, salt, and pepper. Coat chicken with the glaze.
   Heat a skillet over medium-high heat with olive oil, sear chicken 5–6 minutes per side until golden and cooked through (internal temp 165°F). Rest for 5 minutes, then slice.

4. Assemble the Bowls:
   Layer farro, roasted veggies, and sliced chicken. Drizzle any leftover glaze from the pan over top. Garnish with parsley or cheese.