Sunday, January 13, 2013

Healthy Recipe: Chicken and Brussels Sprouts

I'd forgotten how much I like to cook. Early in our marriage, cooking was one of the things my wife and I freely traded and often enjoyed together. In the years since my son was born, I fell for the siren song of convenience and laziness when it came to food.

As we attempt to eat healthier as a family, we're all stretching our boundaries as we try new foods, and spend more time learning about and preparing our meals.

I've started cooking on the weekends, often spending an hour or more in the kitchen preparing meals that are fresh, delicious and healthy.

Tonight, I made a chicken and Brussels sprouts dish, mostly with ingredients I purchased earlier today at the grocery.
  • 1 1/4 pounds chicken breast tenders
  • 1 package fresh Brussels sprouts (about 25-30)
  • 1 cup diced Cebolittas (Mexican green onions)
  • 4 cloves garlic, minced
  • 1 small can of low-sodium beef broth
  • 2 tablespoons olive oil
  • 1/4 cup flour
  • 4 tablespoons shredded Parmesan cheese
  • Pepper, lemon juice and Worcestershire sauce to taste 
To prepare:
  • Heat 1 Tbsp. olive oil in large pan or french oven over medium heat.
  • Coat chicken in flour and cook in oil, turning until brown on both sides and cooked through. Lightly grind pepper over chicken. Remove chicken from pan.
  • Add another Tbsp. olive oil, garlic and onion to pan. Sauté for 1-2 minutes, then add small amount of beef broth to deglaze pan.
  • Add Brussels sprouts and remainder of beef broth. Bring to a boil and cook until Brussels sprouts are tender. 
  • Add lemon juice and Worcestershire sauce (amounts up to individual taste). 
  • Add 1/8 flour to warm water and mix until dissolved. Add to liquid in the pan to thicken sauce.
  • Return chicken to the pan, on top of Brussels sprouts, cover, and simmer over low heat for 10 minutes. 
Immediately before serving, sprinkle 2 Tbsp of bacon pieces over chicken. Plate two tenders and 6-7 Brussels sprouts and top with 1 Tbsp shredded Parmesan.

As prepared, this recipe serves four people. Each serving is 328 calories, 40g protein and 14 g fat.

The meal got rave reviews from my family, including my son who exclaimed, "I'm so glad we're eating healthier. It tastes so good!"

I know that many people turn their noses up to Brussels sprouts. If you haven't tried them fresh (not frozen), cooked to the perfect tenderness with a complimentary sauce, I'd suggest you give them another chance. Properly prepared, they are a nutritionally dense food (high in protein and antioxidants) that tastes delicious.

What are your favorite ways to eat Brussels sprouts? Please leave a comment below. 

1 comment:

  1. In the past, we had just steamed them and seasoned with butter. Or had tossed them in a casserole with broccoli, cauliflower, carrots (one of those fattening smothered in cheese sauce kinds). Mostly we used frozen ones, although my brother in law used to grow them and we ate some of his fresh ones. Inspired to have them in our menu again, I bought fresh ones last week. Roasted them in the oven with a bit of olive oil, salt and pepper. Very tasty! I'll have to try your chicken recipe.