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Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr Photo by: Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr

Chicken with Brussels Sprouts and Mustard Sauce

A zesty mustard sauce dresses chicken breasts and sautéed Brussels sprouts. Paired with Rosemary Potatoes, Chicken with Brussels Sprouts and Mustard Sauce will be one of your go-to meals for busy weeknights.

Cooking Light DECEMBER 2011

  • Yield: Serves 4 (serving size: 1 chicken breast half, 2/3 cup brussels sprouts, and 2 tablespoons sauce)
  • Total:40 Minutes

Ingredients

  • 2 tablespoons olive oil, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3/8 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 cup fat-free, lower-sodium chicken broth, divided
  • 1/4 cup unfiltered apple cider
  • 2 tablespoons whole-grain Dijon mustard
  • 2 tablespoons butter, divided
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 12 ounces Brussels sprouts, trimmed and halved

Preparation

1. Preheat oven to 450°.

2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.

3. Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

Nutritional Information

Amount per serving
  • Calories: 355
  • Fat: 14.9g
  • Saturated fat: 5.2g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 1.5g
  • Protein: 42.8g
  • Carbohydrate: 11.6g
  • Fiber: 3.5g
  • Cholesterol: 114mg
  • Iron: 2.6mg
  • Sodium: 647mg
  • Calcium: 61mg
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Chicken with Brussels Sprouts and Mustard Sauce recipe

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