BAKED CHICKEN WITH BRUSSELS SPROUTS

BAKED CHICKEN WITH BRUSSELS SPROUTS

This Baked Chicken with Brussels Sprouts is a simple yet delicious dish perfect for a nutritious dinner. The chicken breast is seasoned with garlic and balsamic vinegar and baked to juicy perfection alongside Brussels sprouts. Halve and roast the Brussels sprouts, creating a caramelised, slightly crispy texture that pairs beautifully with the tender chicken. This one-pan meal is quick to prepare, making it ideal for a busy weeknight or a relaxed weekend dinner. With minimal ingredients and maximum flavour, this dish is an excellent addition to your healthy eating routine.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

American, Mediterranean

PREPARATION / TECHNIQUES

Bake, Roast, One-Pot Wonders

OCCASION / HOLIDAY

Weeknight Dinner, Family Meal, Fall, Comfort Food

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, Low Fat, Low Carb, Gluten-Free, Quick & Easy

DISH TYPE

Main Course, One-Pan Meal

INGREDIENTS FOR BAKED CHICKEN WITH BRUSSELS SPROUTS

• 1 chicken breast (150g)

• 1 cup Brussels sprouts, halved

• 1/2 tbsp olive oil

• 1 clove garlic, minced

• 1 tbsp balsamic vinegar

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 280 kcal

• Protein: 35g

• Carbohydrates: 12g

• Fat: 11g

• Saturated Fat: 2g

• Sodium: 240mg

• Fibre: 5g

• Sugars: 4g

• Vitamin C: 120% of DV

• Calcium: 6% of DV

• Iron: 8% of DV

PREPARATION FOR BAKED CHICKEN WITH BRUSSELS SPROUTS

1. Preheat the Oven: Preheat your oven to 200°C (400°F).

2. Prepare the Brussels Sprouts: Toss the halved Brussels sprouts in a mixing bowl with olive oil, minced garlic, salt, and pepper. Ensure you evenly coat the sprouts.

3. Season the Chicken: Season the chicken breast with salt, pepper, and balsamic vinegar.

4. Arrange on a Baking Sheet: Place the seasoned Brussels sprouts on one side of a baking sheet. Place the chicken breast on the other side of the baking sheet.

5. Bake the Chicken and Brussels Sprouts: Bake in the oven for 20-25 minutes until you cook the chicken and the Brussels sprouts become tender and slightly caramelised.

6. Serve: Remove from the oven, let the chicken rest for a few minutes, then slice. Serve the chicken alongside the roasted Brussels sprouts.

PREP TIME

10 minutes

COOKING TIME

25 minutes

TIPS FOR BAKED CHICKEN WITH BRUSSELS SPROUTS

• Check Doneness: Use a meat thermometer to ensure the chicken reaches an internal temperature of 75°C (165°F).

• Crispier Brussels Sprouts: Cut them down on the baking sheet for extra crispy Brussels sprouts.

• Meal Prep: Double the recipe to have leftovers for lunch the next day.

VARIATIONS

• Add Potatoes: For a more filling meal, add quartered baby potatoes to the baking sheet.

• Different Vegetables: Substitute Brussels sprouts with asparagus or green beans.

• Spicy Option: Add a pinch of red pepper flakes to the Brussels sprouts for a kick of heat.

PREPPING AND STORAGE

• Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Freezing: Freeze the cooked chicken and Brussels sprouts in separate containers for up to 1 month.

• Reheating: Reheat in the oven at 180°C (350°F) until warmed through or in the microwave for 2-3 minutes.