Pan-Seared Chicken with Roasted Butternut Squash and Sage
A comforting weeknight dish featuring pan-seared chicken breasts paired with oven-roasted butternut squash seasoned with fresh sage and garlic, served over a bed of quinoa for a wholesome meal.
Overview
This dish combines juicy pan-seared chicken breasts with tender roasted butternut squash, infused with fresh sage and garlic flavors. Served on a fluffy bed of quinoa, it balances hearty protein with wholesome grains and seasonal vegetables for an easy yet elegant weeknight dinner.
Why you’ll love it
Using simple ingredients and straightforward cooking methods, this recipe delivers maximum flavor with minimal effort. Pan-searing creates a crispy, golden crust on the chicken, while roasting intensifies the natural sweetness of the squash. The fresh sage adds an aromatic earthiness typical of autumn dishes.
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Ingredient notes
- Chicken breasts: Use skinless, boneless chicken breasts of even thickness for uniform cooking.
- Butternut squash: Choose a medium-sized squash that is firm and heavy for its size.
- Quinoa: Rinse thoroughly before cooking to remove natural bitterness.
- Sage: Fresh sage leaves provide best flavor; if unavailable, use dried but reduce quantity.
- Olive oil and garlic: Enhance flavor in both the squash roasting and chicken searing steps.
Serving & storage
Serve immediately for the best texture, pairing with a green salad or steamed vegetables for a complete meal. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave until warmed through, ensuring chicken reaches 74°C (165°F).
Chef tips
- Ensure chicken breasts are of even thickness by pounding slightly if needed for even cooking.
- Rinsing quinoa well removes its natural bitter coating called saponin.
- Use a meat thermometer to guarantee chicken is cooked safely to 74°C (165°F).
- Fresh sage is preferred for best flavor; dried can be used but add less as it's more concentrated.
Ingredients
- 2boneless skinless chicken breasts (about 170-200 g / 6-7 oz each)
- 600 g (1.3 lbs)butternut squash, peeled and cut into 2 cm (3/4 inch) cubes
- 1 tablespoonfresh sage leaves, chopped
- 3 clovesgarlic, minced
- 200 g (1 cup)quinoa, rinsed
- 480 ml (2 cups)low-sodium chicken broth or water
- 2 tablespoonsolive oil, divided
- Salt and freshly ground black pepperto taste
Equipment
- oven
- large oven-safe baking tray or sheet
- medium saucepan with lid
- large skillet or frying pan
- cutting board
- sharp knife
- measuring cups and spoons
Nutrition per serving
- Calories480
- Protein38 g
- Carbs40 g
- Fat12 g
Step-by-step
Step 1
Preheat the oven to 220°C (425°F). Line a baking tray with parchment paper or lightly grease it.
Step 2
In a bowl, toss the butternut squash cubes with 1 tablespoon olive oil, minced garlic, chopped sage, salt, and pepper until evenly coated. Spread in a single layer on the baking tray.
Step 3
Roast the squash in the oven for about 25-30 minutes, turning halfway through, until tender and caramelized on the edges.
Step 4
Meanwhile, bring chicken broth or water to a boil in a medium saucepan. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed and quinoa is fluffy. Remove from heat and let sit, covered, for 5 minutes.
Step 5
Pat the chicken breasts dry with paper towels and season both sides with salt and pepper.
Step 6
Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat. When hot, add chicken breasts and cook without moving for 5-6 minutes until golden brown.
Step 7
Flip the chicken breasts and cook for another 5-7 minutes, or until the internal temperature reaches 74°C (165°F) using a meat thermometer.
Step 8
Remove the chicken from heat and let rest for 5 minutes before slicing.
Step 9
Fluff the cooked quinoa with a fork. Serve chicken slices over a bed of quinoa and top with roasted butternut squash.
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