Honey Mustard Chicken with Garlic-Herb Squash & Spicy Brussels Sprouts
600 Calories or Less

Honey Mustard Chicken

with Garlic-Herb Squash & Spicy Brussels Sprouts

40 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

For an elevated side to seared chicken topped with a honey-mustard sauce, you'll score roasted squash by simply cutting diagonal slits 1/4 inch deep, which allows the garlic and herb butter we're lathering on top to soak in to every bite. A second side of subtly spicy brussels sprouts brings the rest of the meal together.

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Dietary Information Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    590 Cals (est.)
fresh
ingredients
Honey Mustard Chicken with Garlic-Herb Squash & Spicy Brussels Sprouts
Title
  • 2 Boneless, Skinless Chicken Breasts
  • 1 Butterbaby Squash
  • ½ lb Brussels Sprouts
  • 1 Tbsp Dijon Mustard
  • 1 oz Garlic & Herb Flavored Butter
  • 2 Tbsps Mayonnaise
  • 2 tsps Honey
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients & make the sauce
1 Prepare the ingredients & make the sauce

Remove the butter from the refrigerator to soften. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out and discard the pulp and seeds. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Place in a bowl; drizzle with olive oil and season with salt, pepper, and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Stir to coat. In a bowl, combine the honey, mayonnaise, and half the mustard (you will have extra).

Roast the squash & brussels sprouts
2 Roast the squash & brussels sprouts

Line a sheet pan with foil. Transfer the halved squash to one side the foil, cut side up. Drizzle with olive oil; season with salt and pepper. Arrange cut side down on one side of the sheet pan. Roast 7 minutes. Leaving the oven on, remove from the oven. Add the seasoned brussels sprouts to the other side of the sheet pan. Return to the oven and roast 14 to 16 minutes, or until the vegetables are tender when pierced with a fork. Remove from the oven.

Cook the chicken
3 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 9 minutes per side, or until browned and cooked through.* Transfer to a cutting board.

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

Score the squash
4 Score the squash

Using tongs, carefully flip the roasted squash to be cut side up. Using the tip of your knife, score the cut side of each squash half diagonally to form a cross-hatch pattern, about 1/4-inch deep.

Slice the chicken & serve your dish
5 Slice the chicken & serve your dish

Slice the cooked chicken crosswise. Serve the sliced chicken with the scored squash and roasted brussels sprouts. Top the chicken with the sauce. Top the squash with the softened butter. Enjoy!

Tips from Home Chefs

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Honey Mustard Chicken

Prepare the ingredients & make the sauce
1 Prepare the ingredients & make the sauce

Remove the butter from the refrigerator to soften. Place an oven rack in the center of the oven; preheat to 450°F. Wash and dry the fresh produce. Cut off and discard the ends of the squash. Halve lengthwise; using a spoon, scoop out and discard the pulp and seeds. Cut off and discard the stem ends of the brussels sprouts; halve lengthwise. Place in a bowl; drizzle with olive oil and season with salt, pepper, and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Stir to coat. In a bowl, combine the honey, mayonnaise, and half the mustard (you will have extra).

2 Roast the squash & brussels sprouts

Line a sheet pan with foil. Transfer the halved squash to one side the foil, cut side up. Drizzle with olive oil; season with salt and pepper. Arrange cut side down on one side of the sheet pan. Roast 7 minutes. Leaving the oven on, remove from the oven. Add the seasoned brussels sprouts to the other side of the sheet pan. Return to the oven and roast 14 to 16 minutes, or until the vegetables are tender when pierced with a fork. Remove from the oven.

Roast the squash & brussels sprouts
Cook the chicken
3 Cook the chicken

Meanwhile, pat the chicken dry with paper towels; season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 9 minutes per side, or until browned and cooked through.* Transfer to a cutting board.

*The USDA recommends a minimum safe cooking temperature of 165°F for chicken.

4 Score the squash

Using tongs, carefully flip the roasted squash to be cut side up. Using the tip of your knife, score the cut side of each squash half diagonally to form a cross-hatch pattern, about 1/4-inch deep.

Score the squash
Slice the chicken & serve your dish
5 Slice the chicken & serve your dish

Slice the cooked chicken crosswise. Serve the sliced chicken with the scored squash and roasted brussels sprouts. Top the chicken with the sauce. Top the squash with the softened butter. Enjoy!

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