Chicken and Brussel Sprouts with Mustard Sauce
Chicken and Brussel Sprouts with Mustard Sauce is a healthy and low carb meal option that tastes amazing and is easy to prepare for your next family dinner.
Servings: 4 servings
Ingredients
- 1 tablespoon olive or avocado oil
- four 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 four 6 ounce skinless, boneless chicken breast halves halves 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 1 tablespoon olive or avocado 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 2 tablespoons butter in a large skillet over high heat. Add the 12 ounces Brussels sprouts and 6 ounces 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 3/4 cup chicken broth and 1/4 cup unfiltered 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 2 tablespoons Dijon mustard, remaining 1 tablespoon butter, and 2 tablespoons fresh 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.
Video
Nutrition
Calories: 271kcal | Carbohydrates: 11g | Protein: 28g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 87mg | Sodium: 451mg | Potassium: 944mg | Fiber: 4g | Sugar: 4g | Vitamin A: 880IU | Vitamin C: 77.9mg | Calcium: 52mg | Iron: 2.1mg