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Sheet Pan Dijon Pecan Chicken Breasts with Sweet Potatoes


cooking spray (such as canola oil)

1 large sweet potato (about 3/4 lb.)

2 tbsp. Dijon mustard

1 tbsp. honey

1 tbsp. fresh lemon juice (juice from about 1/4 to 1/2 a lemon)

2 garlic cloves, minced (about 1 1/2 tsp.)

1 tsp. dehydrated, minced onion

1 tsp. fresh lemon zest (zest from about 1/2 lemon)

1 1/4 tsp. paprika, divided

1 tbsp. pecan pieces

1 lb. thinly sliced, boneless, skinless chicken breasts (about four)

1/2 tsp. garlic powder (optional)


  1. Preheat oven to 375 degrees. Line baking sheet with parchment paper or a silicone baking mat. Spray with cooking spray.

  2. Microwave sweet potato for two to three minutes to soften, then set aside to cool. 

  3. In a small bowl, whisk together Dijon mustard, honey, lemon juice, minced garlic, dehydrated, minced onion, lemon zest, and 1/4 tsp. paprika. Place pecan pieces into a ziplock bag, then crush into little bits.

  4. Dip chicken breasts into the Dijon mixture, then place on prepared baking sheet. Sprinkle with crushed pecans.

  5. Meanwhile, slice sweet potatoes into about 12 wedges, then spray with cooking spray and sprinkle with remaining tsp. paprika and garlic powder (if desired). Add the sweet potato wedges to the sheet pan. Bake for 30 minutes.

Per Serving

Serves four; serving size is one 4-oz. chicken breast and about three sweet potato wedges. Each serving provides: 248 calories, 4 g total fat (0.6 g saturated fat, 0 g trans fat), 65mg cholesterol, 260 mg sodium, 24 g carbohydrates, 8 g sugar, 3 g fiber, and 28 g protein.