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Brussels sprouts that is! A recipe for those who have always
thought they didn’t like these succulent green orbs!
Ingredients
1 Tbsp (15mL) olive oil
1 pound (455g) chicken breasts without skin, uncooked, (about 4
pieces)
1 Tbsp (15mL) olive oil
3 cloves garlic, minced
2 large onions, thinly sliced
2 cups (395g) short-grain white rice, uncooked
1 tsp (4g) pepper
1 tsp (7g) cumin
4 cups (1L) chicken broth
1 pound (455g) fresh brussel sprouts
Directions
Heat oil in a large deep oven proof skillet that has a tight fitting
lid. Brown chicken pieces in hot oil, turning to brown on all sides. Remove chicken from
skillet and set aside.
Preheat oven to 350°F (175°C).
Add the second Tbsp (15mL) of oil to the skillet and heat. Add garlic
and onion and cook for 5 minutes, until onions are limp.
Add rice to the skillet and cook, stirring for 2 minutes, until all the
rice kernels are coated with oil. Add cumin, pepper, and chicken broth, and stir to combine.
Add brussels sprouts and mix to distribute evenly.
Flatten the rice with the back of a large spoon and place chicken
pieces on top. Cover pan, and bake for 30 minutes, until chicken is cooked through.
Serve a mound of rice and brussels sprouts with a piece of chicken.
Nutrition Facts
Calories: 583
Total Fat: 10g
% Calories from fat: 15%
Protein: 33g
Carbohydrate: 86g
Cholesterol: 53mg
Sodium: 826mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.