Saturday, December 17, 2011

Chicken and Brussels Sprouts

Chicken and Brussels SproutsI never much liked Brussels sprouts growing up. It wasn't something we ate often and its reputation as a "yucky" food didn't help much. In college, I attended a Thanksgiving dinner with another family and was served some Brussels sprouts in cream sauce. They were delicious. Here is a non-creamy, low-carb, still delicious way I now enjoy eating them. As an added bonus, the kids love it, too!

2 chicken boneless, skinless breasts (1 lb)
3 T oil, divided
2 cloves garlic, minced
2½ c Brussels sprouts, halved (8 oz)
¼ c chopped red pepper (1½ oz)
2 T lime juice
2 T soy sauce
  1. Cook chicken in a large frying pan with 1 T oil over medium heat until juices run clear, turning once (about 15 min)
  2. Remove chicken from pan and add garlic, sprouts, and peppers, sauté for one minute or until garlic is fragrant
  3. Add remaining coconut oil, lime juice, and soy sauce; cover and let cook for 5-7 minutes or until sprouts are just tender
  4. Cut chicken into 1- to 2- inch pieces and add back to the pan
  5. Continue to cook, uncovered until the sauce thickens (about 5 min)
Nutrition Facts
Serving Size ¼ recipe (approx. 1 c)
Serving per Recipe 4
Amount per Serving
Calories 224
Total Fat 10.9 g
  Saturated Fat 8.9 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 0.6 g
Cholesterol 55 mg
Sodium 696 mg
Potassium 253 mg
Total Carbohydrates 7.5 g
  Dietary Fiber 2.5 g
  Sugars 2.0 g
Protein 25.7 g

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