I love using produce that is in season and this chicken recipe makes some delicious fall brussels sprouts! The flavor-packed sauce is a great compliment to both the chicken and vegetables. YUM!
2 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
salt and pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider
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 salt and pepper and add to pan. Cook 3 minutes or until browned. Flip chicken and place pan in oven.
3. Bake at 450° for 9 minutes or until done. Remove chicken from pan and keep warm.
4. Heat the pan you used for the chicken 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.
5. 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 1/4 cup broth to pan, cover, and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.
Yield: 4 servings
Nutrition Information per Serving: 355 calories, 14.9 g total fat, 5.2 g saturated fat, 42.8 g protein, 11.6 g carbohydrate, 3.5 g fiber, 114 mg cholesterol
Cooking Light, December 2011