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Chicken Breast With Shaved Brussels Sprouts

Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients, and this supercharged dinner of Chicken Breast With Shaved Brussels Sprouts provides real nutritional punch. This one-dish meal is super lean and also packs potassium--which helps to keep your blood pressure down.

Health APRIL 2012

  • Yield: Makes 4 servings (serving size: 1 1/2 cups slaw and 4 ounces chicken)
  • Cook time:15 Minutes
  • Prep time:15 Minutes
  • Total:30 Minutes

Ingredients

  • 2 (8-ounce) boneless, skinless chicken breast halves
  • 3/4 teaspoon kosher salt, divided
  • 2 broccoli stems
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 3 cups thinly sliced Brussels sprouts (from 12 medium)
  • 2 celery stalks, thinly sliced
  • 1/4 cup toasted hazelnuts
  • 1/4 cup fresh flat-leaf parsley, coarsely chopped
  • 1 ounce Parmesan cheese, coarsely grated

Preparation

1. Place chicken and 1/2 teaspoon salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Using 2 forks, shred into bite-size pieces; reserve.

2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and 1/4 teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 309
  • Fat: 17g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 10.2g
  • Polyunsaturated fat: 2g
  • Protein: 31g
  • Carbohydrate: 10g
  • Fiber: 4g
  • Cholesterol: 80mg
  • Iron: 2mg
  • Sodium: 409mg
  • Calcium: 141mg
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Chicken Breast With Shaved Brussels Sprouts recipe

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