CHICKEN & BRUSSELS SPROUTS WITH MUSTARD SAUCE

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.



Ingredients for servings

  • Brussels Sprouts

  • 2 tablespoons olive oil divided

  • 4 skinless, boneless chicken breasts 6-ounce each

  • 0.375 teaspoon salt divided

  • 0.25 teaspoon freshly ground black pepper

  • 0.75 cup fat-free, lower-sodium chicken broth divided (certified gluten-free if necessary)

  • 0.25 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 0.25 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 0.5 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 0.125 teaspoon salt and 0.25 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

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