Chicken & Brussels Sprouts with Mustard Sauce | MyFitnessPal

Name: Chicken & Brussels Sprouts with Mustard Sauce | MyFitnessPal
Cuisine: European, Mediterranean
Ingredients: 2 tablespoons olive oil, divided; 4 (6-ounce) skinless, boneless chicken breasts; 3/8 teaspoon salt, divided; 1/4 teaspoon freshly ground black pepper; 3/4 cup low sodium chicken broth; 1/4 cup unfiltered apple cider; 2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary); 2 tablespoons butter, divided; 1 tablespoon chopped fresh flat-leaf parsley; 12 ounces Brussels sprouts, trimmed and halved

3 steps

Updated at: Thu, 17 Aug 2023 12:07:43 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories378.4 kcal (19%)

Total Fat18.4 g (26%)

Carbs10.3 g (4%)

Sugars3.7 g (4%)

Protein42.5 g (85%)

Sodium416.2 mg (21%)

Fiber3.5 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 tablespoonsolive oil

divided

4 x 6 ounceskinless boneless chicken breasts

⅜ teaspoonsalt

divided

¼ teaspoonfreshly ground black pepper

¾ cuplow sodium chicken broth

¼ cupapple cider

unfiltered

2 tablespoonswhole-grain dijon mustard

certified gluten-free if necessary

2 tablespoonsbutter

divided

1 tablespoonflat-leaf parsley

chopped, fresh

12 ouncesbrussels sprouts

trimmed and halved

Instructions

Step 1

Preheat oven to 450°F.

Step 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.

Oven Safe Skillet

olive oil2 tablespoons

skinless boneless chicken breasts6 ounce

salt⅜ teaspoon

freshly ground black pepper¼ teaspoon

low sodium chicken broth¾ cup

apple cider¼ cup

whole-grain dijon mustard2 tablespoons

butter2 tablespoons

flat-leaf parsley1 tablespoon

Step 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.