Chicken The city Sprouts with Mustard Sauce

 

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Ingredients 2 tablespoons olive oil, divided 4 (6-ounce) skinless, boneless chicken breast halves 3/8 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 3/4 cup fat-free, lower-sodium chicken broth, divided 1/4 cup unfiltered apple cider 2 tablespoons whole-grain Dijon mustard. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce. Nutrition Information.

Serves: 4 | Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender.

Serve sprouts with chicken and sauce. Instructions Preheat oven to 450°. Place chicken breasts in a large plastic storage bag and flatten to uniform 1/2 inch thickness using a meat mallet or a Heat a large ovenproof skillet over high heat.

Add oil and tilt pan so that oil covers base of pan. Add chicken to hot While the chicken. 1/4 cup unfiltered apple cider. 2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary) 2 tablespoons butter, divided. 1 tablespoon chopped fresh flat-leaf parsley.

12 ounces Brussels sprouts, trimmed and halved. This is a meal that uses fresh seasonal vegetables like butternut squash, red potatoes and brussels sprouts to make this a balanced meal. The pan roasted chicken gets a dose of apple cider, chicken broth and whole grain mustard to bump up the flavor. I could have the sauce poured over a baked potato alone and be happy.

There is pectin in apple cider vinegar that helps to thicken the sauce naturally. Once the sauce has thickened, whisk in mustard, 1 tbsp of butter and fresh chopped parsley. Serve the chicken and sprouts with the finished sauce. The meat is flavorful and perfectly tender, drowning in the zesty mustard sauce. A zesty mustard sauce dresses chicken breasts and sautéed brussels sprouts.

Paired with rosemary potatoes, this entrée will be one of your go-to meals for busy weeknights. Yield: Serves 8 (serving size: 1 chicken breast half, 2/3 cup brussels sprouts, and 2 tablespoons sauce) Total time: 40 Minutes. Recipe Time. Total: 40 Minutes. Ingredients.

Discard any remaining sauce. In a medium bowl, combine the Brussels sprouts and red onion. Drizzle with the remaining 2 tablespoons olive oil and 1 tablespoon lemon juice and toss until well coated.

Arrange the sprouts around the chicken on the baking sheet, making sure they aren’t overlapping. Place chicken thighs into a mixing bowl or in a large ziploc bag, add the marinade and stir to combine. Marinate at least 6 hours or preferably overnight. Trim and halve the brussels sprouts (see instruction below).

Place them on a parchment or silpat lined baking sheet and sprinkle with 1/2 tsp salt, 1/4 tsp pepper and 2 tsp olive oil.

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To fix the breading, we used buttermilk for a light texture and tangy flavor, plus garlic and mustard.

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Rather than cooking the sprouts, we sliced them verythin and then marinated them in a bright vinaigrette made with lemon juice and Dijon mustard.

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Off heat, stir in 2 tablespoons minced fresh dill or mint and thinly sliced scallion greens and season with salt and pepper to taste.

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Simmer a bit longer, salt & pepper to taste and garnish with freshly chopped garden greens (parsley, dill or chives or any combination thereof).

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The sprouts have a milder taste and can be used like scallions and chives.

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Consider adding crispy bacon: mix together with the sprouts and mash, season well and allow to cool.

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Add 1 tablespoon of oil to the pan and then the onions, garlic, mustard seeds, red pepper flakes, ¼ teaspoon salt, and a couple cracks of pepper.

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A quick parsley sauce seasoned with garlic, vinegar, a dash of red pepper, and a little chopped red onion contributed vibrant flavor to our hearty meal.

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Serve them in a warm dish, put over them two spoonfuls of lemon pickle, two of pepper vinegar, and a good quantity of melted butter and chopped parsley.

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Add the reserved bacon and vegetables to the Brussels sprouts in the pan along with salt and pepper to taste.

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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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