Archives for December 29, 2017

Chicken with Brussels Sprouts and Mustard Sauce

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Chicken with Brussels Sprouts and Mustard Sauce
Course: Main Course
Cuisine: American
Servings: 4
Calories: 405 kcal
Author: Robin Bashinsky, Cooking Light DECEMBER 2011
Ingredients
  • 2 tablespoons olive oil -- divided
  • 24 ounces skinless boneless chicken breast halves
  • 3/8 teaspoon salt -- divided
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup fat-free lower-sodium chicken broth -- divided
  • 1/4 cup unfiltered apple cider
  • 2 tablespoons whole-grain Dijon mustard
  • 2 tablespoons butter -- divided
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 12 ounces Brussels sprouts -- trimmed and halved
Instructions
  1. Preheat oven to 450°.
  2. 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.
  3. 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 Facts
Chicken with Brussels Sprouts and Mustard Sauce
Amount Per Serving
Calories 405 Calories from Fat 270
% Daily Value*
Total Fat 30g 46%
Cholesterol 78mg 26%
Sodium 1227mg 51%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.