Chicken and Wild Grain Bowl With The city Sprouts

 

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On another large rimmed baking sheet, toss Brussels sprouts with oil; season with salt and pepper. Place chicken on upper rack and sprouts on lower rack; bake until chicken is cooked through and sprouts are browned around the edges, 25 to 30 minutes, turning chicken. boneless skinless chicken breasts2-3 bs (4-6 trimmed breasts) packaged wild rice, mushroom flavori2 6 oz. boxes (like Unlce Ben’s Wild Rice Mushroom Flavor) cream of mushroom soup2 cans; brussels sprouts12 oz., rinsed.

Bring a medium pot with wild rice and 1½ cup water to a boil. Lower to a simmer, cover, and cook until tender, 20-23 minutes. If water remains after 23 minutes, keep cooking an additional 5 minutes. Remove from burner and set aside covered.

While rice cooks, prepare ingredients. Cook wild rice according to package directions, preferably in a rice cooker. While rice is cooking, toss chicken with honey mustard. Add all veggies to baking sheet, tossing with olive oil, garlic, sage and salt & pepper.

Add chicken and cook in oven for 20-25 minutes until chicken is cooked through. Add the boiling chicken broth, cumin, coriander, salt, pepper and orange zest. Turn the heat to low and simmer slowly, stirring frequently, until most but not all of the liquid has been absorbe.

Add the Brussels sprouts and cook undisturbed a couple of minutes to let them start to caramelize. Cook and stir a couple more minutes until slightly golden. Add the chicken with the sauce and cook another minute until the sauce thickens.

Serve over rice and garnish with scallions, sesame seeds, and red pepper flakes. Instructions In a large glass bowl, add the chicken and all the ingredients (except the bacon and the brussels sprouts) and stir everything well. Cover the bowl with a beeswax food wrap (this is better for the environment than plastic wrap) and place the chicken in the fridge to marinate for 30 minutes (minimum) or overnight.

Preheat oven to 375°. Place brussel sprouts in a microwave safe bowl and sprinkle with water, cover and microwave on high for 2 minutes, or until heated through. Melt margarine in saucepan over low heat; add flour, stirring with a whisk.

Gradually add milk to saucepan. Toss brussels sprouts in olive oil, balsamic vinegar, soy sauce and black pepper. Spread sprouts oven baking sheet. Bake for 25-30 minutes, until tender, tossing occasionally. Remove from the oven and place in a bowl.

Serve gravy over chicken and Brussels sprouts. Ingredients 2.50 cups Brussels Sprouts 2 tbsp coconut oil 1 cup sliced Onion 2 cloves garlic minced 1 tbsp paprika 1 tbsp cumin 1 tbsp ground coriander 2 tomatoes 1 boneless skinless chicken breast 0.50 cup chicken.

List of related literature:

She recommends serving this rice as a meal starter or appetizer piled into individual butter lettuce leaves with a drizzle of plum sauce— like the minced chicken dish served with lettuce leaves for rolling, burrito style, found at some Chinese restaurants.

“The Ultimate Rice Cooker Cookbook: 250 No-Fail Recipes for Pilafs, Risottos, Polenta, Chilis, Soups, Porridges, Puddings, and More, from Start to Finish in Your Rice Cooker” by Beth Hensperger, Julie Kaufmann
from The Ultimate Rice Cooker Cookbook: 250 No-Fail Recipes for Pilafs, Risottos, Polenta, Chilis, Soups, Porridges, Puddings, and More, from Start to Finish in Your Rice Cooker
by Beth Hensperger, Julie Kaufmann
Harvard Common Press, 2003

Divide the chicken and sauce between the bowls with the cauliflower rice and garnish with sesame seeds and sliced scallions, if desired.

“Keto Made Easy” by Megha Barot, Matt Gaedke
from Keto Made Easy
by Megha Barot, Matt Gaedke
Victory Belt Publishing, 2018

Top with 1/2 cup cooked lentils* and 1/3 cup cooked, chilled wild rice.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Fried bacon seasoned the string beans and squash and the rice, whether it was cooked together with sweet peas or pigeon peas or tomatoes (another staple, this is called “dirty rice”).

“Sistah Vegan: Black Female Vegans Speak on Food, Identity, Health, and Society” by A. Breeze Harper
from Sistah Vegan: Black Female Vegans Speak on Food, Identity, Health, and Society
by A. Breeze Harper
Lantern Books, 2009

Wild rice added to this dish will give a good colour contrast and a nuttier flavour.

“Professional Chef Level 2 S/Nvq” by Gary Hunter, Patrick Carey, Terry Tinton, Stephen Walpole
from Professional Chef Level 2 S/Nvq
by Gary Hunter, Patrick Carey, et. al.
Cengage Learning, 2007

To further tame the strong flavor of the wild rice, we added some white rice to the mixture, then added onions, carrots, dried cranberries, and toasted pecans for a winning pilaf.

“Cook's Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine” by Cook's Illustrated
from Cook’s Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine
by Cook’s Illustrated
America’s Test Kitchen, 2011

Transfer broccolini to bowl with chicken mixture.

“The Cook's Illustrated Meat Book: The Game-Changing Guide That Teaches You How to Cook Meat and Poultry with 425 Bulletproof Recipes” by Cook's Illustrated
from The Cook’s Illustrated Meat Book: The Game-Changing Guide That Teaches You How to Cook Meat and Poultry with 425 Bulletproof Recipes
by Cook’s Illustrated
America’s Test Kitchen, 2014

Remove lid from pot and place the chicken on top of the rice.

“The Lifegiving Table: Nurturing Faith through Feasting, One Meal at a Time” by Sally Clarkson
from The Lifegiving Table: Nurturing Faith through Feasting, One Meal at a Time
by Sally Clarkson
Tyndale House Publishers, Incorporated, 2017

Remove the chicken and vegetables from the broth, place them in a large bowl and set aside.

“What to Expect: Eating Well When You're Expecting” by Heidi Murkoff, Sharon Mazel
from What to Expect: Eating Well When You’re Expecting
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

Add the bean sprouts and chicken pieces and fill the bowls with the hot stock and bok choy.

“Jacques Pépin Heart & Soul in the Kitchen” by Jacques Pépin
from Jacques Pépin Heart & Soul in the Kitchen
by Jacques Pépin
HMH Books, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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68 comments

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  • My mother bless her heart but she murdered Brussel sprouts never ate more than 2….I was hungry and put some in the oven once and dozed off quickly realized they were in there ran to the kitchen they were crispy and delicious best mistake of my life

  • Brussels sprouts in the pan: https://www.flavcity.com/crispy-brussels-sprouts/

    Brussels sprouts in the oven: https://www.flavcity.com/steak-meal-prep/
    Macros for one pound of brussels sprouts cooked with 2 tablespoons of ghee/oil:
    435 calories

    29 grams of fat

    40 grams of total carbs

    33 grams of net carbs

    17.2 grams of fiber

    15 grams of protein

    GET THE KITCHEN GEAR I USE:
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  • WOW and to think that I was scared to try it! My mother always talked about how bad it was. She cooked it and nobody liked it when she was younger, so she stopped. This recipe changed her mind. I’m going to try more vegetables that she discouraged me from.

    There was also a comment that said to add garlic powder and lemon juice so I did that as well. It was so good that I almost forgot that I was eating a vegetable �� it’s my new favorite

  • Watching you butcher that brussel sprout stalk with a cleaver instead of a paring knife is painful man. Right tool for the job, every time.

  • I just made them right now and it is so delicious!! Your recipes are very tasty, I have tried already 4 of them and was not disappointed at all. ����

  • Mine looks so good. I just season them and fry them on a pan in a small amount of oil. Cook them a couple of minutes on each side. Done ✅

  • Sarah as does everyone, I LOVE YOUR VIDEOS! I watch them everyday! I’m never sure about putting the frying pan in the oven because mine doesn’t look like yours. It is a non stick skillet can that go in the oven? I love all these dishes that go from stove top to over but I’m worried it will ruin my pan.

  • I fix them on the stove. I use browned butter and not ghee though. I’m not sure if the health benefits are different. I love Brussels sprouts now, and stock up on them when they go on sale at Aldi’s in the winter. I’ve said this multiple times, but I love your channel so much. You all are awesome!

  • Great share however using a fork along with that spatula would help cut down on spatter burns on fingers, palms Just saying lol I tried this share, cause I have the big brussel heads and love this way to crunch food
    And in spring I will grow these in between flowering plants close to building to help them maintain before January Right along with the purple kales that are great right into December to if grown close to buildings And Spinach can be grown in October and early spring

  • Been going back to this video non stop but can’r be asked searching for the vinaigrette recipe bit so
    2TBS of honey
    2TBS of Balsamic Vinegar
    2TBS of Sherry Vinegar
    r 2TBS ofOlive Oil
    4TBS of neutral oil
    Salt pepper
    1 small shallot

  • Dude, you have made me a believer. I have been searching for the right way to cook brussel sprouts for months and all I end up with are these mushy or burned oven baked sprouts. “Just toss with olive oil and roast!” Yuck. But roasting in a cast iron pan until seared, then turning, is SO MUCH BETTER (and faster). Let me add my magical secret. After you’ve done all of the above, toss them in a bowl with a spoonful of caesar salad dressing. I learned this trick from a Hawaiian chef. You’d never know it was caesar and it adds just a hint of creaminess to these amazing little roasted morsels. SOOO GOOOOD <3 Thank you for sharing this recipe.

  • Roasted brussels sprouts are just amazing. Oil, salt, and sprouts go into the pan, toss around, and roast them hard for 15min until you get slightly black tips, then turn down and cook until soft. Eat with sour cream or korma. Awesome cold too, with sour cream of course..

  • If I have a big crowd.I boiled it first for 3 mins split in half and then put all the ingredients and then broiled it until brown Same and better.

  • I’m going to have to try some of these recipes.I am going to have to talk my family into fixing some vegan dishes so that I can have something to eat.

  • Hice la receta y quedo espectacular ������
    Siempre iba a los restaurantes y me preguntaba como los hacían y gracias a este video ya me quedan bien!

  • “I don’t know what I’m talking about, don’t listen to me, I mean I do know what I’m talking about you should listen to me” hahaha…. I love to listen to your sayings like that.:) love you Sarah!

  • Brussels Sprouts are akin with green olives. Works of The Devil in equal measure. My dad once fetched home a jar of olives. Seeing him eat one was like watching a bull-dog chewing a wasp.
    Farewell!

  • Don’t forget to rinse them off before you slice them so sand/dirt doesn’t get inside. Then make sure they are dry or they won’t be crispy when you cook them on the stove or in the oven.��

  • Bobby, PLEASE do a video on jellys jams or preserves….I was on the Polaner All Fruit train but with natural flavors in the ingredients, looking for a better alternative

  • I like to slice them and when they’re half done, add an equal amount of whole garlic cloves to caramelize along with them… add salt and a little water and the cover to steam a couple minutes before serving. They remain crispy and salty sweet but the centers stay moist.

  • You don’t like Brussel sprouts until ya 21, those are the rules, if you eat them before that you could die and you can’t be buried ever

  • Hi Bobby, I just found your channel, really like your grocery store shopping video, very educational, I start to read labels now. Since you are having a baby soon, can you post some video of baby food with very simple ingredients?

  • My dad used to try to make me & my sister eat brussels sprouts, but he would boil them and we were like 6 years old so we refused. One day he threw a fit and said, “It’s just a vegetable! Even the animals will eat them!” and he tried to feed them to our guinea pigs. The pigs wouldn’t eat them either. I have never seen a grown man so enraged at tiny animals.

  • I love brussels sprouts, but didn’t as a kid because my mother would boil the devil out of them. Once I began roasting them it was a whole different story. I make them for snacks, or apps when entertaining, with a drizzle of chipotle mayo. They actually taste somewhat like popcorn!

  • Just made these and they’re ace! Had them with chicken cooked with lemon juice, tomato puree, garlic and red wine, and rice. Thanks for making me rediscover Brussels sprouts:-)

  • P p p p PFFF WHAT you don’t need to do all this shit for brussel sprouts! If people can’t make brussel sprouts it’s because they don’t know the first thing about cooking vegetables!
    Get a cast iron skillet and cook something like steak or bacon. If that’s not available use lard or oil. cast iron Skillet is perfect for sprouts. Medium heat, make sure it doesn’t smoke too much or at all if you can manage it. Throw the brussel sprouts in with salt and pepper. Mix in other stuff like shitake mushrooms, green onions, bacon, meat or whatever you want.
    And man don’t use the oven to cook vegetables, so unnecessary and doesn’t give the user any control. Vegetables come in all different size, shapes, moisture levels. You need that in a place you can see it to manage it. A skillet, cast iron skillet, is all you need.

  • to cook some new vegetables because I’m trying to stay on my diet I normally mess with kale mustard greens collard greens and spinach those are the main vegetables that I do daily and I know that I love and I love spinach you know I’m trying to do not eat no dairy no bread and I do chicken and fish every now and then beef

  • You are my favorite ������������ Everytime I watch you I learn something and your presence is great!!! I feel like we are friends ����

  • I love Brussels Sprouts. Here’s a fun fact for vegetarians, 99 times out of 100 there will be a protein source included in your fresh sprouts. Look real close during washing!

  • Just made these tonight, I put the dressing on a couple minutes before removing from the oven and let it get some nice sticky caramelization. Great instructions

  • shallots or onion…you should not cut the bulb ends off until the end, as you cut them they release chemicals that make your eyes tear.

  • I have never seen this before and buttered Brussels sprouts are one of my favorite foods, but I do change one ingredient! I don’t like black pepper! I use white pepper or I use lime powder and you talk about a fantastic taste even the kids love them! But thank you for the newest idea on how to cook them!

  • So nobody’s going to talk about the elephant in the room so I have to be the bad guy OK fine. This woman is finer than frog hair and I think she could take cat turds and make them look good. So I’m not supposed to notice that she’s ridiculously hot and just start talking about Brussels sprouts.

  • I microwave my sprouts. They stay crunchy that way. I won’t eat them at restaurants because I don’t trust that they’ve been cleaned and inspected for bugs and whatnot. The same goes for mushrooms. I only eat these things at home.

  • I’m a middle child and I feel so seen. Also, my bs are bomb. My bf never liked them before we met. I make him Brussel sprout chips!

  • Bless you! I’ve been googling for a recipe that actually yields restaurant quality Brussels sprouts and I’ve finally found the secret. Thank you!!

  • dude this guy is fucking amazing. just discovered this channel and I have zero regrets on liking every video and subbing. prime time cookin goin on here

  • and I just bought my brussel sprouts like on that stock on that thing and I’m going to do that today or tomorrow I’m going to make the brussel sprouts just like how you made them and I will comment to you about how it turned

  • My favorite way to have brussel sprouts is to cut them in half, boil them, drain them, then add butter, salt and pepper and honey and fry them up in this for about a minute so the honey soaks into them. They are so tasty this way.

  • At my place, it’s summer all year long. Does this dish taste even better when you eat during the fall season and it won’t be as nice if I eat it during the summer? LOL

  • @internet shaquille
    I subscribed months ago but at some point was unsubscribed. Are you having a problem with youtube unsubscribing ppl from your channel? Weird

  • My father used to say “it masks the awful taste of .” He served us kids sprouts gently steamed tossed with with liberal browned butter, salt, pepper, and garlic.

  • Why does this man have a show he doesn’t even know the the difference between baking and roasting and his advice is season properly and cook at a high heat for shorter time so that they’re tender but still have a bite

  • Actually shallots are stronger in flavor then a larger onion,, also it has a almost spicy hot nature to it, I love them they are great in a marinara spicy sauce.. place a piece of bread in your mouth hanging one end out of your mouth while cutting and it will absorb the onion before it gets  to your eyes, depending on how many onions you are peeling you may have to switch out piece of bread in the middle of chopping:)

  • My husband grew up with a serious dislike for brussels sprouts but I made some in the oven and convinced him to try them. He loved them and asked for them 4 times last week.

  • Brussel sprout fun fact: One of the reasons for the recent brussel sprout renaissance is we’re using a new breed selectively bred by the dutch which is not as bitter as the 20th century mass produced brussels. Heard it in an npr special and just found the article.

    https://www.npr.org/sections/thesalt/2019/10/30/773457637/from-culinary-dud-to-stud-how-dutch-plant-breeders-built-our-brussels-sprouts-bo

  • Love that individual burner you use! Please share that or a good one, since so many of us have flat top ceramic stovetops and are hesitant to use heavy cast iron on them…thanks��

  • I was surprised to hear people bake brussels sprouts at home. My way of prep was always trim, halve, toss into boiling water for a couple of minutes, drain, dry, and saute in olive oil while seasoning with salt, pepper, and garlic powder. I’ve never timed it but it can’t take more than 10 minutes.

  • Well that looks real good! Never did like those “stinky bitter little cabbages”, but I WILL try this. And I do think that you are a lot more attractive than Jamie Oliver, if I may say so without some one jumpin’ up an’ down on me.

  • How to know not to trust someone… when they say “I’m a vegetarian” or when they die their hair like a troll. It’s even more so true when you combine the two, and worse yet, when they call tufu ham������

  • Speak for yourself! My brussels sprouts are always as good as the restaurant’s, because I’ve always used only this method ever ����

  • I adore brussel sprouts. I love them raw, I eat them just refrosted without cooking, I love them steamed or fried, but actually the less they’re processed, the more I like them.
    Unfortunately, they’re one of the most expensive veggies where I ‘live’, so I rarely ever get them.
    I tried growing them myself on the balcony in a large container, but there’s just not enough space.

  • At 2:00 Can someone explain the reference in the bottom left corner when he says “if they were treated the way that most people do it to them”.

  • Might it also be that the cultivated species of Brussels sprouts has been replaced with a less bitter variety in the last 15 years?

  • I’m not vegan but I came across yourcauliflower wings video and loved it! Definitely going to try it and I love Brussels sprouts can’t wait!

  • Garlic salt and Mrs. Dash garlic and herb on them changes the game. Along with a lil smart balance. The other day, I was eating them out of the oven like chips lol. Get full and come back like 5 mins later to pop another one in my mouth

  • I think I’ll leave out the cream because I don’t want to buy a carton to use such a tiny amount and then have to figure out what to do with the rest.. looks like a fantastic dinner.. nice and warming and comforting

  • So amazing! This channel is now my official trainer to keep me on track with keto… I can almost feel my health getting better just from watching…. And maybe refine my kitchen procedures… It’d be really cool if I could just open a bottle of olive oil without setting off the smoke alarm…
    P.S. I would love to see how natto would be made with the keto black beans that were in one of the other vids…

  • I skip the sausage but make mine the same way. Also recently been tossing them in Kung pow sauce and topping with crushed peanuts. I love Brussels sprouts!

  • I’m late to the party and just saw this. Basically you confirmed what I had to learn after multiple batches.

    Also wanted to share that my favorite thing about your videos is I feel like as long as I had Brussel Sprouts I could roll into my kitchen and just make them with what you suggest. No need to watch it 12 times over or figure out some intricate thing I’m not doing. I watch a lot of YT cooking videos and I really feel like your brand of applicable cooking videos was something I’d wish I had in my 20s.

  • Its like watching a boxer shadow boxing while cooking! I got a great workout ducking all the jabs and hooks she throws while talking! Workout complete!

  • I toss mine in boiling/salted water for 3 min then brown them in a pan with olive oil and toss some butter and garlic in to finish em off.

  • I’ve been eating brussels sprouts for thousands of years, and my secret trick is to criss-cross cut them. You make one cut about 1/2-3/4″ deep, then rotate the knife 90 degrees and cut the brussels sprout in half, so you do a shallow cut and then a full cut. It makes them cook faster and more evenly otherwise you can get too much sog factor on the top with undercooked bottom.

    And also bacon. For true next-level brussels sprouts, you always need BACON and ONIONZ.

  • I just can’t understand why a pretty woman like you would choose to tattoo your body and wave your tattoos in our face. I am sure you think your tattoos look great but own the road 15 years or so s they fade and the lines and the lines are not shape any longer you are going to wish you never got these dumb tattoos!

  • I love brussels sprouts. I cook then in a pan with onions and garlic and olive oil or use them in soups. Any food that has a long shelf life like brussels sprouts are goo for longevity.

  • Love Brussels, hate Parsnips, cooked it every way, roasted, with hoeny, with maple syarup, in a curry sauce, etc, still hate them!

  • i have loved sprouts my whole life (50 plus years of boiled )
    recently just oiled em, salt, pepper, and chucked them in the roast tin with the other veggies…..5o plus years wasted,,,,,,,,,,roast is the way to go, those charred bits……….

  • You don’t have to roast them to get good sprouts. The outer layer has to be removed that takes a while. Don’t cut them open, they will be filled with water. Then you have to boil them ‘al dente’ just enough not too long, in salty water. Then pour some oil, salt, pepper and ground cumin over and gently move them around in the mix.