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Wednesday, August 31, 2016


I needed a quick and easy dinner last night and I had chicken and Brussels sprouts in the fridge.
Those go together, right?
Keeping it simple was key.
This is a filling meal, and it has a little zing from the lemon.
Because you brown the chicken and deglaze the skillet, it makes a grave.
You can even add a little arrowroot to thicken it up and serve it on cauli-rice.

Here is what I did:


Baked Lemony Garlic Chicken & Brussels Sprouts w Roasted Red Peppers

  • 1 - 1.5 lb. chicken breasts (I cut in half)
  • 1/2 yellow/white onion
  • 1/2 roasted red pepper
  • 3 cloves garlic (minced)
  • 1-cup chicken stock (additional 3 tbsp. of stock)
  • 1 lemon - juiced
  • 1 lb. Brussels sprouts - halved
  • 2 tbsp. olive oil (I use red Palm oil as well)
  • Salt and Pepper to taste
  • 1/2 tsp. dried thyme
  • 1/2 tsp. dried basil
  • 1/4 tsp. oregano
  • 1/2 tbsp. arrowroot (optional)

Preheat oven to 350 degrees. 

  1. In large cast iron skillet, on medium-high, heat 2 tbsp. of olive oil.
  2. Salt and pepper the chicken breasts and add to the skillet.  
  3. Once you add them, don't touch them.  Let them brown 3 to 4 minutes per side.
  4. Then flip once and let them brown the same amount of time on the other side.
  5. Then remove from skillet.  You will continue cooking them in the oven. 
  6. Turn the heat down to medium, and add chopped onions to the skillet.  Let sauté a few minutes then add the garlic.  
  7. Add Brussels sprouts (I like to chop them in half) and let sauté and begin to get nice color on them.
  8. Add thyme, oregano, basil. Stir to mix and sauté for a minute or two.
  9. Add 1-cup chicken stock and zest and juice of one lemon.
  10. Stir to combine.
  11. Add chicken breast back to the pan.
  12. Place entire skillet into the oven and bake 12-15 minutes depending on how large are your chicken breasts.  Once the juices run clear the chicken is done.  
Optional: make a slurry of 1/2 tbsp. arrowroot and 3 tbsp. cool stock or water. Mix into the cooked gravy and stir till thickened.  Can be served over Cauli-rice. 


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