Chicken with Brussels Sprouts and Mustard Sauce - 11.6g Carbs, 3.5g Fiber
From: Robin Bashinsky, Cooking Light - DECEMBER 2011
A zesty mustard sauce dresses chicken breasts and sauteed Brussels
sprouts.
Total: 40 Min
Total: 40 Min
Serves: 4
Serving size: 1 chicken breast half, 2/3 cup Brussels sprouts, and 2 Tbsp sauce
2 Tbsp olive oil, divided
4 (6-oz) skinless, boneless chicken breast halves
3/8 tsp salt, divided
1/4 tsp freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider
2 Tbsp whole-grain Dijon mustard
2 Tbsp butter, divided
1 Tbsp chopped fresh flat-leaf parsley
12 oz Brussels sprouts, trimmed and halved
1. Preheat oven to 450 degrees F.
2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon
oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan.
Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake
at 450 degree F for 9 minutes or until done. Remove chicken from pan;
keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider;
bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard,
1 tablespoon butter, and parsley.
3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large
nonstick skillet over medium-high heat. Add Brussels sprouts; saute
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.
Serves: 4
Serving size: 1 chicken breast half, 2/3 cup Brussels sprouts, and 2 Tbsp sauce
Nutrition per Serving:
355 Calories, 14.9g Fat, 5.2g Saturated Fat, 7g Monounsaturated Fat,
1.5g Polyunsaturated Fat, 114mg Cholesterol, 42.8g Protein,
11.6g Carbs, 3.5g Fiber, 2.6mg Iron, 647mg Sodium, 61mg Calcium
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