Pan-Seared Chicken & Brussels Sprouts

Succulent pan-seared chicken breast and roasted Brussels sprouts with a hint of maple-Dijon, served alongside a microwave-ready baked potato.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 1
• Cuisine: American
• Difficulty: Easy
• Cost: $3.50/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• High-Protein
• High-Fiber

Tags

• quick
• savory
• roast
• sauté
• healthy
• budget-friendly

Ingredients

• 4 ounce chicken breast (boneless, skinless, thinly sliced)
• 1 cup frozen Brussels sprouts
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 1 teaspoon maple syrup
• 1 tablespoon chicken broth
• 0.25 teaspoon garlic powder
• 0.25 teaspoon onion powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 baking potato (medium, for microwave)

Instructions

1. Preheat oven to 400°F (200°C) if using to roast Brussels sprouts, or prepare a small saucepan for steaming.
2. Toss the frozen Brussels sprouts with 1 teaspoon of olive oil, salt, and black pepper. If roasting, spread on a small baking sheet and roast for 15-20 minutes, or steam in a saucepan for 8-10 minutes until tender.
3. Season the thinly sliced chicken breast with garlic powder, onion powder, salt, and black pepper.
4. Heat the remaining 2 teaspoons of olive oil in a medium skillet over medium-high heat. Add the chicken and cook for 3-4 minutes per side until golden brown and cooked through.
5. While the chicken cooks, prick the baking potato several times with a fork. Microwave on high for 5-7 minutes, or until tender. Carefully cut it open once cooked.
6. In a small bowl, whisk together the Dijon mustard, maple syrup, and chicken broth to make the sauce.
7. Once the chicken is cooked, pour the sauce into the skillet and let it simmer for 1 minute, scraping up any browned bits from the bottom of the pan.
8. Serve the chicken with the maple-Dijon sauce spooned over it, alongside the cooked Brussels sprouts and microwave baked potato.

Nutrition (per serving)

• Calories: 440
• Protein: 37.5 g
• Carbohydrates: 44.1 g
• Fat: 15.8 g
• Fiber: 9.9 g
• Sodium: 680 mg
• Saturated Fat: 2.2 g
• Sugar: 9.5 g
• Cholesterol: 95 mg