Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”
This Sheet Pan BBQ Chicken with Parsnip "Fries" is a diabetes-friendly meal that brings the bold flavours of a BBQ to your table with a nutritious twist. This easy-to-prepare recipe pairs succulently seasoned chicken with crispy parsnip fries, all baked to perfection on a single sheet pan for a wholesome dinner that doesn't compromise on taste or health.
Servings: 6
Calories: 396.4kcal
Ingredients
- 1 whole chicken cut into 8 pieces
The Dry Rub
- 1 tbsp sugar
- 1 tbsp chili powder
- 2 tsp dry mustard
- 1/4 tsp salt
The Mop (sauce)
- 1/4 cup tomato paste
- 6 tbsp balsamic vinegar
- ¼ cup apple cider vinegar
- ¼ cup maple syrup
- 1 tbsp tamari or soy sauce, low sodium
- 2 cloves garlic minced
- 2 tsp onion powder
- 1 tsp chili powder
- 1 tsp dry mustard
- 1 tsp chili powder more or less to taste
- 1 pound parsnip peeled and cut into matchsticks
- 1 tbsp sunflower oil or grapeseed oil
- 1/4 tsp salt
Instructions
- Make the Dry Rub: Mix all the rub ingredients in a small bowl, set aside.1 tbsp sugar, 1 tbsp chili powder, 2 tsp dry mustard, 1/4 tsp salt
- Preheat the oven to 375˚F. Line a cookie sheet with foil.
- Bring the chicken to room temperature for 30 min-1 hour (depending on the temp in your kitchen) before cooking.1 whole chicken
- Place the chicken on the sheet (towards one end, leaving room for the parsnips). Sprinkle the chicken all over with The Dry Rub.
- Place the parsnips on the other end of the sheet, drizzle with oil and sprinkle with salt, toss and arrange so that they are relatively flat.1 pound parsnip, 1 tbsp sunflower oil, 1/4 tsp salt
- Place in the oven for 35 minutes.
- In the meantime, make The Mop: Mix all The Mop ingredients together in medium sized bowl. Remove half of The Mop for another use (store in the fridge for 2 weeks or freeze for 3 months), you will only need half this time. Set aside.1/4 cup tomato paste, 6 tbsp balsamic vinegar, ¼ cup apple cider vinegar, ¼ cup maple syrup, 1 tbsp tamari, 2 cloves garlic, 2 tsp onion powder, 1 tsp chili powder, 1 tsp dry mustard, 1 tsp chili powder
- After 35 minutes, remove the tray from the oven, brush the chicken with the reserved ½ of The Mop.
- Place the sheet back in the oven for another 20 minutes or so.
- Serve immediately.
Cooking Tips
- Ensuring Even Cooking: Bringing the chicken to room temperature before cooking promotes more even baking and juicier meat.
- Parsnip Preparation: Cutting parsnips into matchsticks ensures they cook thoroughly and get a slight crispness, similar to traditional fries.
- Sauce Storage: The recipe makes extra sauce, which can be refrigerated or frozen for future use, adding versatility and convenience to your meal planning.
Nutrition
Nutrition Facts
Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”
Amount per Serving
Calories
396.4
% Daily Value*
Fat
19.7
g
30
%
Saturated Fat
5
g
31
%
Trans Fat
0.1
g
Cholesterol
81.6
mg
27
%
Sodium
498.8
mg
22
%
Potassium
721.7
mg
21
%
Carbohydrates
31.8
g
11
%
Fiber
5.1
g
21
%
Sugar
17.7
g
20
%
Protein
22.6
g
45
%
Vitamin C
17.5
mg
21
%
Vitamin D
0.2
µg
1
%
Calcium
77.3
mg
8
%
Iron
2.4
mg
13
%
Magnesium
63
mg
16
%
Zinc
2.3
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.