Dinner can’t get more Canadian than this oven roasted maple syrup chicken dish! We’ve concocted an eye-smart recipe for those who like to throw all ingredients together and forget about it until it’s time to eat. It’s delicious, easy, and is the perfect meal to enjoy on Canada Day.
Zucchini is known for its nutritional benefits. It is rich in vitamin C and beta-carotene, two nutrients that are known to aid in eye health. It also packs antioxidants lutein and zeaxanthin which accumulate in the retina. Researchers believe that this improves vision and reduces the risk of age-related eye diseases like Age-Related Macular Degeneration. Throw in the savoury, creamy taste of roasted zucchini, and you’ve got a meal plan to win over even the pickiest eaters.
Bell peppers are delicious as a raw snack, cooked or grilled. Not only do they add a colour pop to this delicious meal, but they’re also full of vitamins and minerals. Bell peppers are one of the richest sources of vitamin C; a medium-sized red pepper provides 169 per cent of the recommended daily intake. Peppers also boast great amounts of potassium, folate and vitamins B6, K1, E and A. Green (unripe) bell peppers also have abundant amounts of lutein, an antioxidant proven to improve eye health.
Good quality maple syrup is recommended in this recipe, as it contains antioxidants and nutrients like calcium, potassium, iron, zinc, and manganese. It has fewer calories than honey, but more nutritional punch!
Give it a try and let us know how it turns out.
2 tablespoons of pure maple syrup
4 teaspoons of olive oil
1 tablespoon fresh thyme
4 chicken breasts or thighs
1 pound cut bell peppers
1 pound sliced zucchini
1/2 teaspoon salt and pepper, to taste
3 tablespoons of each chopped, roasted pecans and dried cranberries (optional)
Preheat oven to 425 degrees F.
In a small bowl, mix maple syrup, thyme, half of the olive oil and half of the salt and pepper.
In a big bowl, combine peppers and zucchini. Drizzle with remaining half of the olive oil and sprinkle with the remaining salt.
Line a 15x10 inch baking pan with foil or parchment paper.
Arrange chicken in the center of the pan and the vegetables around the chicken. Brush the chicken and veggies with the maple syrup mixture.
Roast 15 minutes.
Turn chicken and vegetables and brush with the remaining syrup sauce. Roast until chicken is done and potatoes are tender.
Serve topped with pecans and cranberries and enjoy!
For more delicious, eye-smart recipes from FYidoctors, check out our recipe blog section.