High Fiber
Chicken Brussels Style
Chicken Brussels Style
Serves: 4
Brussels sprouts that is! A recipe for those who have always thought they didn’t like these succulent green orbs!
Calorie: 408, Proteins: 31 g, Total Fat: 9 g, Fiber: 5.60 g, Sugar 6 g.

Ingredients

1 Tbs olive oil 1 lb chicken breasts without skin, uncooked, (about 4 pieces) 1 Tbs olive oil 3 cloves garlic, minced 2 slice onions, thinly sliced 2 cups short-grain white rice, uncooked 1 tsp pepper 1 tsp cumin 4 cups (1L) chicken broth 1 lb fresh brussel sprouts

Preparation

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.

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