Dinner Menu: Sage Chicken Thighs, Brussels Sprouts, and Sweet Potato

What’s for dinner? Simple, delicious, and balanced is key for me; this menu does the trick. Brush some oil and spices onto chicken and bake it. While it’s baking, pan fry some Brussels sprouts, and microwave a sweet potato. Dinner is done! These three recipes as is will feed two people (if you bake two sweet potatoes). And one serving of everything for the whole meal is under 400 calories! That leaves plenty of room for another helping of chicken, or some dessert!

As a bonus, I will also blog about an easy post-dinner snack recipe that works perfectly with this meal: Brussels Sprout chips.  Reserve the clean Brussels sprout leaves, and the chicken drippings!

Paleo Dinner Menu: Sage Chicken Thighs, Brussels Sprouts, Sweet Pototato | Hold the Lemon

Sage Chicken Thighs

Paleo. Egg-free. Gluten-free. Dairy-free. Soy-free. Pork-free.

Sage Mustard Chicken Thighs | Hold the Lemon

Makes 12 servings 

I must give credit where credit is due, and there isn’t a way I can improve on this! This is based on the absolutely delicious recipe called Mustard-Glazed Chicken Thighs from Practical Paleo by Diane Sanfilippo, BS, NC. I highly recommend this book for both its recipes, information design (love this!), and 30-day meal plans. I’ve tweaked this recipe slightly, and I’m offering it here with nutrition information and a review!  I call this Sage Chicken thighs, because really the sage is the winner of this dish.

Ingredients:

  • 12 bone-in, skin-on chicken thights
  • 1/4 cup melted butter or coconut oil
  • 2 tablespoons gluten-free mustard (I used Woodstock Organic Dijon Mustard)
  • 1 teaspoon dried sage
  • 1/2 teaspoon salt

Directions:

  1. Preheat oven to 425 degrees.
  2. Place the chicken thighs on a baking sheet. You can also use an oven-safe dish, but I find that the less sides of the baking sheet allows the skin the crisp up better.
  3. Season the butter by combining it in a small bowl with mustard, sage, and salt.
  4. Spoon or brush the butter/mustard mixture evenly over each chicken thigh.
  5. Bake for 45 minutes or until done (165 degree internal temperature)

Nutrition (One chicken thigh)

Calories 174 cal
Fat 11 g
Carbs 0 g
Protein 12 g
Fiber 0 g
Sugar 0 g

Simple Garlic Brussels Sprouts

Paleo. Egg-free. Gluten-free. Dairy-free. Soy-free. Pork-free.

Brussels Sprouts with and without outer layer | Hold the Lemon

Makes two servings 

I’ve posted a similar recipe before on this site, but I am including it again because it pairs perfectly with this meal, and also this time I didn’t use bacon. Also, check out my next post which will combine the oil from the sage chicken thighs and the leftover Brussels sprout leaves into Brussels Sprout Chips!

Ingredients

  • 12 ounces of Brussels sprouts
  • 1 tablespoon coconut oil
  • 2-3 cloves garlic
  • 1/8-1/4 cup water
  • Salt/pepper/garlic powder to taste

Recipe

  1. Prepare the Brussels sprouts by cutting the butt end off, slicing it into halves, and removing the easy-to-peel-off outer layer*
  2. Heat the oil to in a medium sized pan over medium heat.
  3. Add the Brussels sprouts to the pan and a touch of water to coat the bottom 1/4 of the sprouts.
  4. Once the water starts to cook off, if the Brussels sprouts have not softened, add a touch more water. Do this until the sprouts of softened.
  5. Once the sprouts are softened and there is minimal water, add the garlic and other preferred seasonings (salt, pepper, garlic powder, etc.). Keep stirring so as not to overly brown (burn) the sprouts, garlic, or bacon.
  6. Cook until Brussels sprouts have a soft golden color.

** Reserve the clean Brussels sprout layers to create Brussel sprout chips. Check back soon for this recipe plus other green chip recipes such as kale chips.

Nutrition

Calories 85 cal
Fat 5 g
Carbs 9 g
Protein 4 g
Fiber 4 g
Sugar 2 g

Simple Sweet Potato

Paleo. Egg-free. Gluten-free. Dairy-free. Soy-free. Pork-free. (It’s just a sweet potato!)

Makes 1 serving

It almost seems a bit silly to post a full ingredients/directions for this super simple side dish for any carb-allowing paleo meal.

Ingredient

  • One medium sweet potato

Directions

  1. With a fork, poke 2-3 holes into the sweet potato
  2. Wrap the sweet potato in a damp paper towel
  3. Microwave for 5 minutes, or until desired doneness
Calories 103 cal
Fat 0 g
Carbs 24 g
Protein 2 g
Fiber 4 g
Sugar 10 g

Total Meal Nutrition

Final meal per person: 1 chicken thigh, 1 sweet potato, 1 serving of garlic Brussels sprouts.  Comment if you want the full vitamin and micronutrient breakdown.

Calories 362 cal
Fat 16 g
Carbs 33 g
Protein 18 g
Fiber 8 g
Sugar 12 g


* I use online calculators for calories, fat, carbs, protein, fiber, and vitamins/nutrients/minerals, so these are an estimation to the best of my ability.

Final thoughts

This is a great example of an everyday paleo meal. Easy, simple ingredients, and chicken leftovers to have for lunch or use in another dish!  Although I threw this together for Spring, I imagine that it would make a comforting Autumn meal.

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