This zesty mustard sauce, courtesy of Cooking Light, dresses chicken breasts and sautéed Brussels sprouts to make a delicious low carb and high protein meal. If low carb isn’t your thing simply add in a baked potato and consider your meal complete.
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Chicken & 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.
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.
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.
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%
Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com. Follow Cooking Light on Facebook for more daily recipe inspiration.
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