High Protein/Lo Carbers...Recipes and info

[Orema]

Chicken and Brussels Sprouts with Mustard Sauce



Ingredients

• 2 tablespoons olive oil, divided
• 4 (6-ounce) skinless, boneless chicken breasts
• 3/8 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 3/4 cup fat-free, lower-sodium chicken broth, divided (certified gluten-free if necessary)
• 1/4 cup unfiltered apple cider
• 2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary)
• 2 tablespoons butter, divided
• 1 tablespoon chopped fresh flat-leaf parsley
• 12 ounces Brussels sprouts, trimmed and halved

Directions

Preheat oven to 450°F.

1. Heat a large ovenproof skillet over high heat.
2. Add 1 tablespoon oil.
3. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan.
4. Cook 3 minutes or until browned. Turn chicken; place pan in oven.
5. Bake at 450° for 9 minutes or until done.
6. Remove chicken from pan; keep warm.
7. Heat pan over medium-high heat.
8. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits.
9. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
10. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat.
11. Add Brussels sprouts; sauté 2 minutes or until lightly browned.
12. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender.
13. Serve sprouts with chicken and sauce.

Nutrition Information

Serves: 4 | Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce

Per serving: Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

Nutrition Bonus: Potassium: 780mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 126%; Calcium: 6%

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Looks like potatoes are in the photo, but I'm not adding potatoes to my recipe.