Chicken Brussels Style
Brussels sprouts that is! A recipe for those who have always thought they didn't like these succulent green orbs!
- 1 Tbs olive oil
- 1 lb chicken breasts without skin, uncooked, (about 4 pieces)
- 1 Tbs olive oil
- 3 cloves garlic, minced
- 2 large onions, thinly sliced
- 2 cups short-grain white rice, uncooked
- 1 tsp pepper
- 1 tsp cumin
- 4 cups chicken broth
- 1 lb fresh brussel sprouts
- Heat oil in a large deep oven proof skillet that has a tight fitting lid. Brown chicken pieces in hot oil, turning to brown on all sides. Remove chicken from skillet and set aside.
- Preheat oven to 350F (175C).
- Add the second Tbsp (15mL) of oil to the skillet and heat. Add garlic and onion and cook for 5 minutes, until onions are limp.
- Add rice to the skillet and cook, stirring for 2 minutes, until all the rice kernels are coated with oil. Add cumin, pepper, and chicken broth, and stir to combine. Add brussels sprouts and mix to distribute evenly.
- Flatten the rice with the back of a large spoon and place chicken pieces on top. Cover pan, and bake for 30 minutes, until chicken is cooked through.
- Serve a mound of rice and brussels sprouts with a piece of chicken.
Calories from Fat 109 (16%)
(19%)Total Fat 12g
(11%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Total Carbohydrate 99g
(34%)Dietary Fiber 8g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.