Dijon chicken thighs
Chicken thighs coated in Dijon mustard, garlic and thyme, roasted on one pan with green beans.
- Hands-on
- 12 min
- Total time
40 min, show breakdown
- Prep 10 min
- Cook 25 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 7
- Cost/serving
- $2.89
Per serving
- Calories
- 376
- Protein
- 42 g
- Fiber
- 3.4 g
- Net carbs
- 6.2 g
- Fat
- 19 g
High in (% Daily Value per serving): Selenium 92%, Niacin (B3) 75%, Vitamin B6 57%, Vitamin K 52%, Vitamin B12 47%, Riboflavin (B2) 38%, Zinc 32%, Thiamin (B1) 24%, Iron 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
400 g chicken thighs, boneless skinless
Same amount as: 14 oz, about 3½ thighs.
1½ tbsp Dijon mustard (22 g)
Same amount as: 20 mL.
1½ tbsp olive oil (20 g)
Same amount as: 20 mL.
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
1 tsp dried thyme (1 g)
Same amount as: 5 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
2 cups green beans (200 g)
Same amount as: 480 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Keep the thighs and beans in one layer. Use two pans for more than 4 servings.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (333 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 376 | ||
| Total fat | 19 g | 24% | |
| Saturated fat | 3.5 g | 17% | |
| Cholesterol | 188 mg | 63% | |
| Sodium | 470 mg | 20% | |
| Total carbohydrate | 9.6 g | 3% | |
| Dietary fiber | 3.4 g | 12% | |
| Total sugars | 3.6 g | ||
| Net carbs† | 6.2 g | ||
| Protein | 42 g | 84% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 76 mg | 6% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 715 mg | 15% | |
| Vitamin A | 55 mcg | 6% | |
| Vitamin C | 16 mg | 18% | |
| Vitamin E | 2.4 mg | 16% | |
| Vitamin K | 62 mcg | 52% | |
| Thiamin (B1) | 0.29 mg | 24% | |
| Riboflavin (B2) | 0.5 mg | 38% | |
| Niacin (B3) | 12 mg | 75% | |
| Vitamin B6 | 0.97 mg | 57% | |
| Folate | 51 mcg | 13% | |
| Vitamin B12 | 1.1 mcg | 47% | |
| Magnesium | 79 mg | 19% | |
| Zinc | 3.6 mg | 32% | |
| Selenium | 51 mcg | 92% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 220 °C / 425 °F. Mince the garlic. Trim the ends off the green beans.
In a bowl, mix the mustard, 1 tbsp oil, garlic, thyme, lemon juice and pepper. Add the chicken and turn to coat.
Toss the green beans with the rest of the oil and the salt on the sheet pan. Push them to the edges and lay the chicken in the middle.
Roast 22–25 minutes. Check the thickest thigh.
Done looks like: Mustard coating golden and set, beans blistered in spots, thermometer at 74 °C / 165 °F or higher. Rest 3 minutes. Spoon the pan juices over the chicken.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Instant-read digital thermometer $10–30
What to look for
- Reads in 5 seconds or less
- Thin probe tip
- Shows °C and °F
Skip: Dial thermometers that take 20+ seconds.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Coating slides off into the pan | Wet chicken. | Pat the thighs dry before coating. |
| Shrivelled, burnt beans | Thin beans, or beans under the chicken's hot spots at the pan edge. | Take thin beans off after 15 minutes, or add them 8 minutes after the chicken. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 12 min, total 40 min. | 376 kcal 42 g protein 3.4 g fiber 6.2 g net carbs 19 g fat |
| Higher carb | Add sweet potato. Hands-on 12 min, total 40 min. | 432 kcal 43 g protein 5.3 g fiber 17 g net carbs 19 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook to at least 74 °C / 165 °F in the thickest part.