In the quest for balanced and wholesome meals that don't skimp on flavor, chicken breasts and Brussels sprouts make an excellent pairing. This duo not only ticks the box for nutrition but also stands out for its versatility in the kitchen. From simple weekday dinners to more elaborate dishes for special occasions, let's delve into five delicious recipes that bring out the best in both chicken and Brussels sprouts.
Parmesan Crusted Chicken with Roasted Brussels Sprouts
For a comforting meal that exudes warmth, Parmesan Crusted Chicken served alongside Roasted Brussels Sprouts is a foolproof choice:
- Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup grated Parmesan cheese
- 1 cup breadcrumbs (Panko works great for extra crunch)
- 1 tablespoon Italian seasoning
- 2 eggs, beaten
- 4 cups Brussels sprouts, halved
- 1 tablespoon olive oil
- Salt, pepper, and garlic powder to taste
- Preparation:
- Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper.
- Season chicken breasts with salt, pepper, and garlic powder.
- In a bowl, mix Parmesan, breadcrumbs, and Italian seasoning.
- Dip each chicken breast into beaten eggs, then coat thoroughly with the cheese-breadcrumbs mixture. Place on the first baking sheet.
- Toss Brussels sprouts in olive oil, salt, and pepper, and spread them on the second baking sheet.
- Bake chicken for 20-25 minutes and Brussels sprouts for 25-30 minutes, or until chicken reaches 165°F (74°C) internally and sprouts are golden and tender.
🌿 Note: For an added touch of flavor, you can drizzle balsamic vinegar over the sprouts before roasting.
Chicken and Brussels Sprouts Stir-Fry
For an Asian-inspired twist on this classic duo, a quick stir-fry is the answer:
- Ingredients:
- 2 chicken breasts, sliced into thin strips
- 1 lb Brussels sprouts, trimmed and quartered
- 2 tablespoons soy sauce or tamari
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup
- 1-inch piece of ginger, grated
- 2 garlic cloves, minced
- 1 tablespoon vegetable oil
- Optional: red pepper flakes for heat, sesame seeds for garnish
- Preparation:
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add chicken strips, season with salt, and cook until just white. Remove from skillet.
- Add more oil if needed, then sauté Brussels sprouts until they start to brown.
- Return chicken to the skillet, add garlic, ginger, and stir-fry sauce (soy sauce, sesame oil, honey).
- Cook until everything is heated through and well-coated with sauce, about 3-5 minutes.
🥄 Note: Pair this stir-fry with rice or noodles for a complete meal.
Buffalo Chicken Stuffed Brussels Sprouts
For something unique and a little spicy, consider these Buffalo Chicken Stuffed Brussels Sprouts:
- Ingredients:
- 12 large Brussels sprouts
- 2 chicken breasts, cooked and shredded
- 1/2 cup buffalo sauce
- 4 oz cream cheese, softened
- 1/4 cup blue cheese crumbles
- Salt and pepper to taste
- Preparation:
- Preheat oven to 350°F (175°C).
- Trim and halve Brussels sprouts, then scoop out some of the inner leaves to create a cavity.
- Mix shredded chicken with buffalo sauce, cream cheese, and blue cheese. Season with salt and pepper.
- Stuff each Brussels sprout half with the mixture. Place on a baking sheet.
- Bake for 20-25 minutes, or until the filling is hot and Brussels sprouts are tender.
🍗 Note: This recipe works great as an appetizer or a fun twist on traditional game day snacks.
Herb-Roasted Chicken with Brussels Sprouts
For a classic yet flavorful preparation, nothing beats an herb-roasted method:
- Ingredients:
- 4 bone-in, skin-on chicken breasts
- 1 1/2 lbs Brussels sprouts, halved
- 4 tablespoons melted butter or olive oil
- 2 tablespoons fresh herbs (rosemary, thyme, parsley, chopped)
- Salt, black pepper, garlic powder to taste
- Preparation:
- Preheat oven to 400°F (200°C).
- In a bowl, mix melted butter or olive oil with herbs, salt, pepper, and garlic powder. Rub this mixture over the chicken and Brussels sprouts.
- Arrange chicken on a baking sheet with Brussels sprouts surrounding it.
- Roast for 35-40 minutes or until chicken's internal temperature is 165°F (74°C) and sprouts are caramelized.
🍃 Note: For a fuller flavor profile, marinate the chicken in the herb mixture for at least an hour before roasting.
Crispy Chicken and Brussels Sprouts Sheet Pan Dinner
For those nights when you crave crispy textures and minimal cleanup, a sheet pan dinner is the way to go:
- Ingredients:
- 4 chicken breasts
- 1 lb Brussels sprouts
- 3 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon paprika
- 1 teaspoon onion powder
- Salt and pepper to taste
- Lemon slices and fresh herbs for garnish
- Preparation:
- Preheat oven to 425°F (220°C). Line a large sheet pan with parchment paper.
- Season chicken and Brussels sprouts with olive oil, garlic powder, paprika, onion powder, salt, and pepper.
- Place chicken on the sheet pan, followed by the Brussels sprouts.
- Bake for 25-30 minutes, turning halfway through, until the chicken is crispy and cooked through, and the sprouts are golden brown.
🍳 Note: For added crunch, bread the chicken with cornflakes or panko before baking.
In summary, these recipes highlight the incredible versatility of chicken breasts and Brussels sprouts. Whether you’re in the mood for a quick stir-fry, a comforting roasted meal, or something spicy and out of the ordinary, there’s a dish for every occasion. Each recipe not only brings out the flavors of both ingredients but also ensures that your meal is nutritious and satisfying.
Can I substitute chicken thighs for chicken breasts in these recipes?
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Yes, chicken thighs can be a great substitute in these recipes. They might require slight adjustments in cooking time due to their higher fat content, which can result in a juicier texture.
How can I ensure my Brussels sprouts are not bitter?
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To reduce bitterness, select Brussels sprouts that are small and firm. Roasting or cooking at high temperatures caramelizes the natural sugars, lessening bitterness. Alternatively, blanching them before roasting can help as well.
Are these dishes suitable for meal prep?
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Most of these recipes can be made ahead and stored for meal prep. Keep cooked Brussels sprouts and chicken separate until you’re ready to eat to maintain texture and flavor.
