Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”

Name: Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Ingredients: 1 whole chicken (cut into 8 pieces); 1 tbsp sugar; 1 tbsp chili powder; 2 tsp dry mustard; 1/4 tsp salt; 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

5 from 1 vote

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.

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Suitable for diets:
Dairy-Free
High-Protein
Nut-Free

Preparation Level Intermediate

Servings 6

Preparation 20

Cook 1

Total 1 20

Why Diabetes Friendly?

Controlled Sugar Content: The recipe offers a healthier BBQ sauce variant, "The Mop," which uses maple syrup for sweetness instead of high amounts of refined sugar, providing a more stable effect on blood sugar levels.
High in Protein and Nutrients: The chicken provides a high-quality protein source, while the parsnips offer dietary fibre, vitamins, and minerals, supporting overall health and managing hunger.
Low in Unhealthy Fats: Using healthier oil options like sunflower or grapeseed oil and baking instead of frying minimizes unhealthy fat content, beneficial for heart health and blood sugar control.

Ingredients

▢ chicken (cut into 8 pieces) 1 whole

The Dry Rub

▢ sugar 1 tbsp
▢ chili powder 1 tbsp
▢ dry mustard 2 tsp
▢ salt 1/4 tsp

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.

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.

FAQ

Can I substitute chicken thighs or breasts only in this recipe?
Yes, you can use specific cuts of chicken if preferred. Adjust cooking times accordingly, as boneless cuts may cook faster.
Is the BBQ sauce really diabetes-friendly with maple syrup as an ingredient?
While maple syrup is a natural sweetener, it's used in moderation here. For those strictly managing blood sugar levels, consider adjusting the amount or substituting with a lower glycemic index sweetener.
Can I use other vegetables instead of parsnips for the "fries"
Absolutely, other root vegetables like carrots, sweet potatoes, or even zucchini can be used, though cooking times may vary slightly.
How can I store leftovers, and how long will they last?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until heated through.

Nutrition

Per serving

Calories: 396.4kcal

Carbohydrates: 31.8g

Fiber: 5.1g

Sugar: 17.7g

Fat: 19.7g

Saturated Fat: 5g

Trans Fat: 0.1g

Protein: 22.6g

Nutrition Facts

Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”

Amount per Serving

Calories

396.4

% Daily Value*

Fat

19.7

Saturated Fat

Trans Fat

0.1

Cholesterol

81.6

Sodium

498.8

Potassium

721.7

Carbohydrates

31.8

Fiber

5.1

Sugar

17.7

Protein

22.6

Vitamin C

17.5

Vitamin D

0.2

µg

Calcium

77.3

Iron

2.4

Magnesium

Zinc

2.3

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Sheet Pan BBQ Chicken with Parsnip “Fries”

Why Diabetes Friendly?

Ingredients

The Dry Rub

The Mop (sauce)

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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