Chicken and Brussels Sprouts One Pan Meal - KNEP - Kentucky Nutrition Education Program

Recipes

Chicken and Brussels Sprouts One Pan Meal

Servings:Makes 6 servingsServing Size:1 cup
Brussels Sprouts

Ingredients:

  • 2 skinless, boneless chicken breasts (about 1 pound)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 12-14 Brussels sprouts, trimmed and quartered
  • 1 cup sliced fresh mushrooms
  • 1 red bell pepper, diced, about 1 cup
  • 1 medium yellow onion, diced, about 1 cup
  • 2 cloves garlic, minced
  • 1/2 cup half-and-half
  • 1/4 teaspoon nutmeg
  • 3/4 cup Parmesan cheese

Directions:

  1. Preheat oven to 425 degrees F.
  2. Cut chicken into bite-sized pieces.
  3. Heat oil in a heavy, oven-safe skillet or pan over medium heat. Add chicken and saute 3-4 minutes. Lightly season with salt and pepper.
  4. Add vegetables and stir gently to combine. Cook 3-5 minutes until vegetables are tender. Remove from heat. If skillet or pan is not oven-safe, transfer mixture to a baking dish.
  5. In a small bowl, combine half-and-half, nutmeg and salt and pepper to taste. Pour mixture over chicken and vegetables. Sprinkle with Parmesan cheese.
  6. Bake 25-30 minutes until lightly golden on top. Serve hot.
Source: Plate it up! Kentucky Proud Project.
http://www.fruitsandveggiesmatter.gov
220 calories; 9g fat; 3.5g saturated fat; 0g trans fat; 70mg cholesterol; 340;mg sodium; 11g carbohydrate; 3g fiber; 4g sugars; 23g protein.