Arlington Personal Fitness

CHICKEN WITH BRUSSEL SPROUTS AND MUSTARD SAUCE

• YIELD: Serves 4 (serving size: 1 chicken breast half, 2/3 cup brussels sprouts, and 2 tablespoons sauce)
• TOTAL:40 Minutes
• COURSE: Main Dishes

Ingredients

• 2 tablespoons olive oil, divided
• 4 (6-ounce) 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

Preparation

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.

Nutritional Information

Amount per serving

• Calories: 355
• Fat: 14.9g
• Saturated fat: 5.2g
• Monounsaturated fat: 7g
• Polyunsaturated fat: 1.5g
• Protein: 42.8g
• Carbohydrate: 11.6g
• Fiber: 3.5g
• Cholesterol: 114mg
• Iron: 2.6mg
• Sodium: 647mg
• Calcium: 61mg

Nutrition Guidelines for Healthy Living

Cooking Light DECEMBER 2011

Chicken with Brussels Sprouts and Mustard Sauce

Shopping List:

canned

• 3/4 cup fat-free, lower-sodium chicken broth, divided

dairy

• 2 tablespoons butter, divided

meat

• 4 (6-ounce) skinless, boneless chicken breast halves

produce

• 1/4 cup unfiltered apple cider
• 1 tablespoon chopped fresh flat-leaf parsley
• 12 ounces Brussels sprouts, trimmed and halved

spices

• 2 tablespoons olive oil, divided
• 3/8 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons whole-grain Dijon mustard

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