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Chicken & Brussels Sprouts with Mustard Sauce

Published January 13, 2015
3 minute read
Chicken & Brussels Sprouts with Mustard Sauce
Published January 13, 2015
3 minute read
In This Article

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.

This recipe is part of our 30 Healthy Log It Now Recipes e-cookbook!
Download your free copy here.

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%

Cooking Light Diet

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.

Follow Cooking Light on Facebook for daily recipe inspiration.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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