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Chicken and Brussels Sprouts with Mustard Sauce is a healthy and low carb meal option that pairs an easy chicken dinner idea with sauteed brussels sprouts.
Chicken and brussels sprouts. What a great combination. And before you call me out, I know they are called Brussels sprouts, but I’m going to refer to them both ways just to be difficult. Together, chicken and brussels sprouts make a great meal. You’ve got lean protein and no carbs in the chicken and great vitamins and low carbs in sprouts, but they need a bit more to make it a tasty meal. That’s where the sauteed mushrooms and mustard sauce come in. Pair mushrooms with sauteed brussels sprouts and you’ve got a winning combination!
I’ve written about how my husband detests brussels sprouts. He is a veggie lover, but he detests these micro cabbages. I’m happy to report that I’ve since made several Brussels sprouts dishes including Brussels sprouts including Roasted Balsamic Bacon Brussels Sprouts, Brussels Sprouts Gratin, and Ham and Brussel Sprout Pasta and he loved all three recipes! I served this chicken and brussels sprouts up with the most beautiful roasted rosemary carrots and beets. Roasted root vegetables are an outstanding choice for a healthy, low carb side, and they compliment the protein in this meal beautifully.
How to make this meal:
- First of all, the chicken was perfectly cooked and extremely tender because I pounded it nice and flat before cooking. I love pounding chicken.
- Next, I topped the chicken with the sauteed brussels sprouts and mushrooms. This, alone, would be a fabulous low carb meal, however I don’t think it would taste very good.
- Enter the butter sauce. Mmmm. Butter sauce. You make it in the pan that you cooked the chicken in so you get all that yummy flavor, and its a combination of chicken broth, apple cider, dijon mustard, butter, and rosemary. The sauce not only adds the most delicious and intense flavor, but it is still very low in carbs and is an outstanding addition to the chicken and brussel sprouts.
Doesn’t that meal look delicious? I absolutely love it when I’m able to put dinner on the table knowing it not only tastes good, but is healthy fuel for our bodies. I had the leftovers the next day for lunch and they were just as good, if not better.
Recipe video below!
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Video
Ingredients
- 1 tablespoon olive or avocado oil
- 4 6 ounce skinless, boneless chicken breast halves
- salt and pepper as desired
- 3/4 cup chicken broth
- 1/4 cup unfiltered apple cider
- 2 tablespoons Dijon mustard
- 2 tablespoons butter divided
- 2 tablespoons fresh rosemary minced
- 12 ounces Brussels sprouts trimmed and sliced
- 6 ounces mushrooms sliced
Instructions
- Preheat oven to 450°.
- Place chicken breasts in a large plastic storage bag and flatten to uniform 1/2 inch thickness using a meat mallet or a rolling pin. Season meat with salt and pepper.
- Heat a large ovenproof skillet over high heat. Add oil and tilt pan so that oil covers base of pan. Add chicken to hot skillet and allow to cook for 3-4 minutes or until browned. Turn chicken, taking care to lift any pieces that may have stuck to the pan. Immediately place the pan in the preheated oven. Bake at 450° for 9 minutes or until done. Remove the chicken from pan and transfer to a plate. Keep warm by loosely tenting with aluminum foil.
- While the chicken is cooking, heat one tablespoon of butter in a large skillet over high heat. Add the brussel sprouts and mushrooms. Allow to cook, stirring only occasionally, until wilted and slightly brown, about 10 minutes.
- Using the pan from the chicken, heat over medium-high heat. Add chicken broth and apple cider. Bring to a boil and scrape pan to loosen browned bits. Reduce heat to medium-low and simmer for about 5 minutes. Whisk in mustard, remaining 1 tablespoon butter, and rosemary.
- To serve, top chicken breasts with brussel sprout and mushroom mixture, and then smother with sauce. Serve with roasted vegetables for a delicious, healthy, and low carb meal.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Looking for more chicken dinner ideas?
- Everyone loves the classic chicken dinner ideas like Perfect Chicken Parmesan or Chicken Marsala.
- In a hurry? You should try using your Instant Pot to make Pressure Cooker Shoyu Chicken or a Pressure Cooker Whole Chicken.
- Need a chicken dinner idea that your kids will love? You can’t go wrong with Buttermilk Baked Chicken or Oven Fried Chicken Tenders.
This was delicious. I served it with brown rice. I used apple cider vinegar since that was what I had on hand. My husband raved about the sauce and wants me to make it again.
The video does not show the use of an oven but the recipe instructions do, can the chicken not be thoroughly cooked in the pan or is there a resin for using the oven to finish cooking the chicken?
You can cook the chicken entirely on the cook top, but I find that searing and then finishing in the oven gives the most moist results.
Used Gardein’s Meatless Chick’n Strips in place of chicken breasts and recipe came out great!
Had to sub the cider and dijon with apple juice and brown mustard… gotta do what you gotta do. We really enjoyed this!! Also used the parm roasted riced cauliflower recipe as a side dish. FANTASTIC! Thank you so much for helping me change things up
I used Apple Cider VINEGAR and it was GREAT! My husband loved it and said not to change a thing
This was delicious! I made it last night because I had all of the ingredients, not realizing what a perfect dish this is for one of our first “fall feel” evenings after a really hot summer. The chicken is moist, moist, moist and the sauce and veggies take me back to grandmother’s cooking. Will definitely make again. Thank you!
In the ingredients it says chicken broth divided bit in the direction I don’t see where you day to divide it?
Sorry about spelling stupid spell check ?
Doh! I don’t know why I said divided. It shouldn’t be. Sorry about that! I edited the recipe.
How is this healthy and low carb if it has apple cider(sugar) and butter?
I guess it depends on your idea of healthy. There’s only natural sugar in apple cider and there’s really not much in the recipe. Some people consider butter part of a healthy diet. Compared to what a lot of people eat for dinner, I think many would argue this is healthy.
Can regular mustard be used? Don’t have Dijon mustard?
Hi Allison, Yep! It’s just a matter of preference. A good brown mustard would be good too. -Krissy
This is delicious – I have made it several times, now…I even sometimes have to sub the cider for apple cider vinegar in apple juice when it’s out of season.
I generally double the sauce and thicken it with corn starch/water so it’s not so runny. Serve with brown rice, and you have a nice healthy meal. Thanks for a great recipe! 🙂
This was tasty. A good way to sneak in brussel sprouts without having them be overpowering. I ended up adding a tsp of honey at the end to the sauce and next time I’ll probably add a tsp of rice flour at the beginning of making the sauce as well – just to thicken it up. Also, 9 min in the oven was just a hair too long for my chicken. Overall a really great recipe with a good combination of flavors! Thanks for sharing!
Thank you, Alison! Krissy