Wednesday, July 22, 2015

Chicken with Brussels Sprouts and Mustard Sauce

This was good.  There wasn't a lot of sauce, but both D and I liked it.  It was simple but tasty.  We had with roasted potatoes.  I'm not sure why they were black, because they they didn't have a burnt flavor, but eh.

I would have again.

Chicken with Brussels Sprouts and Mustard Sauce

A zesty mustard sauce dresses chicken breasts and sautéed Brussels sprouts. Paired with Rosemary Potatoes, Chicken with Brussels Sprouts and Mustard Sauce will be one of your go-to meals for busy weeknights.

Photo by ALB

Yield: Serves 4 (serving size: 1 chicken breast half, 2/3 cup brussels sprouts, and 2 tablespoons sauce)

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 (used apple juice)
2 tablespoons whole-grain Dijon mustard
2 tablespoons butter, divided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved

1. Preheat oven to 450°.

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° 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; 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.

Nutritional Information 
Calories: 355;  Fat: 14.9 g;  Sat fat: 5.2 g;  Mono fat: 7 g;  Poly fat: 1.5 g;  Protein: 42.8 g;  Carbohydrate: 11.6 g;  Fiber: 3.5 g;  Cholesterol: 114 mg;  Iron: 2.6 mg;  Sodium: 647 mg;  Calcium: 61 mg

Cooking Light, DECEMBER 2011

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